Avocado vs. Soybean — In-Depth Nutrition Comparison
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What are the main differences between avocados and soybeans?
- Avocados are richer in vitamin B5 and vitamin E, while soybeans are higher in iron, protein, manganese, phosphorus, copper, magnesium, selenium, and vitamin B2.
- Soybeans' daily need coverage for iron is 57% higher.
- Soybeans have 8 times less vitamin B5 than avocados. Avocados have 1.389mg of vitamin B5, while soybeans have 0.179mg.
- Avocados have a higher glycemic index (40) than soybeans (14).
We used Avocados, raw, all commercial varieties and Soybeans, mature cooked, boiled, without salt types in this comparison.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +196.6% |
| Contains more CalciumCalcium | +750% |
| Contains more IronIron | +834.5% |
| Contains more CopperCopper | +114.2% |
| Contains more ZincZinc | +79.7% |
| Contains more PhosphorusPhosphorus | +371.2% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +480.3% |
| Contains more SeleniumSelenium | +1725% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +488.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +491.4% |
| Contains more Vitamin B3Vitamin B3 | +335.6% |
| Contains more Vitamin B5Vitamin B5 | +676% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B1Vitamin B1 | +131.3% |
| Contains more Vitamin B2Vitamin B2 | +119.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.55mg | 5.14mg | 57% |
| Protein | 2g | 18.21g | 32% |
| Manganese | 0.142mg | 0.824mg | 30% |
| Phosphorus | 52mg | 245mg | 28% |
| Copper | 0.19mg | 0.407mg | 24% |
| Vitamin B5 | 1.389mg | 0.179mg | 24% |
| Polyunsaturated fat | 1.816g | 5.064g | 22% |
| Monounsaturated fat | 9.799g | 1.981g | 20% |
| Magnesium | 29mg | 86mg | 14% |
| Selenium | 0.4µg | 7.3µg | 13% |
| Vitamin B2 | 0.13mg | 0.285mg | 12% |
| Vitamin E | 2.07mg | 0.35mg | 11% |
| Fats | 14.66g | 8.97g | 9% |
| Vitamin C | 10mg | 1.7mg | 9% |
| Calcium | 12mg | 102mg | 9% |
| Vitamin B3 | 1.738mg | 0.399mg | 8% |
| Vitamin B1 | 0.067mg | 0.155mg | 7% |
| Folate | 81µg | 54µg | 7% |
| Omega-3 (ALA) | 0.111g | 7% | |
| Choline | 14.2mg | 47.5mg | 6% |
| Zinc | 0.64mg | 1.15mg | 5% |
| Saturated fat | 2.126g | 1.297g | 4% |
| Fiber | 6.7g | 6g | 3% |
| Vitamin B6 | 0.257mg | 0.234mg | 2% |
| Vitamin K | 21µg | 19.2µg | 2% |
| Calories | 160kcal | 172kcal | 1% |
| Potassium | 485mg | 515mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Protein per 100 calories | 1.3g | 11g | N/A |
| Calories per 10 g protein | 800kcal | 94kcal | N/A |
| Weight per 100 calories | 63g | 58g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 5.4 | N/A |
| Net carbs | 1.83g | 2.36g | N/A |
| Carbs | 8.53g | 8.36g | 0% |
| Sugar | 0.66g | 3g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 1mg | 0% |
| Tryptophan | 0.025mg | 0.242mg | 0% |
| Threonine | 0.073mg | 0.723mg | 0% |
| Isoleucine | 0.084mg | 0.807mg | 0% |
| Leucine | 0.143mg | 1.355mg | 0% |
| Lysine | 0.132mg | 1.108mg | 0% |
| Methionine | 0.038mg | 0.224mg | 0% |
| Phenylalanine | 0.097mg | 0.869mg | 0% |
| Valine | 0.107mg | 0.831mg | 0% |
| Histidine | 0.049mg | 0.449mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-6 (Gamma-linolenic acid) | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +63.4% |
| Contains more WaterWater | +17.1% |
| Contains more ProteinProtein | +810.5% |
~equal in
Carbs
~8.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +394.6% |
| Contains less Sat. FatSaturated fat | -39% |
| Contains more Poly. FatPolyunsaturated fat | +178.9% |
