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  6. Nuts, coconut milk, canned (liquid expressed from grated meat and water) vs. Avocado

Nuts, coconut milk, canned (liquid expressed from grated meat and water) vs. Avocado — In-Depth Nutrition Comparison

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A recap on the differences between nuts, coconut milk, canned (liquid expressed from grated meat and water) and avocados

  • Nuts, coconut milk, canned (liquid expressed from grated meat and water) is higher in vitamin B5, iron, and manganese, yet avocados are higher in vitamin B6, folate, vitamin B2, vitamin C, potassium, and vitamin B3.
  • Nuts, coconut milk, canned (liquid expressed from grated meat and water) covers your daily vitamin B5 needs 3032% more than avocados.
  • Nuts, coconut milk, canned (liquid expressed from grated meat and water) contains 9 times more saturated fat than avocados. While nuts, coconut milk, canned (liquid expressed from grated meat and water) contains 18.915g of saturated fat, avocados contain only 2.126g.

Food varieties used in this article are Nuts, coconut milk, canned (liquid expressed from grated meat and water) and Avocados, raw, all commercial varieties.

Infographic

Nuts, coconut milk, canned (liquid expressed from grated meat and water) vs Avocado infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 33% 5.4% 19% 124% 74% 15% 41% 1.7% 100% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +58.6%
Contains more CalciumCalcium +50%
Contains more IronIron +500%
Contains more CopperCopper +17.4%
Contains more PhosphorusPhosphorus +84.6%
Contains more ManganeseManganese +440.8%
Contains more PotassiumPotassium +120.5%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -46.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.3% 0% 0% 0% 5.5% 0% 12% 9180% 6.5% 0% 0% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B5Vitamin B5 +10915.1%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +204.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +172.8%
Contains more Vitamin B6Vitamin B6 +817.9%
Contains more FolateFolate +478.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, coconut milk, canned (liquid expressed from grated meat and water) Avocado DV% diff.
Vitamin B5 153mg 1.389mg 3032%
Saturated fat 18.915g 2.126g 76%
Iron 3.3mg 0.55mg 34%
Fiber 6.7g 27%
Manganese 0.768mg 0.142mg 27%
Monounsaturated fat 0.907g 9.799g 22%
Vitamin B6 0.028mg 0.257mg 18%
Vitamin K 21µg 18%
Folate 14µg 81µg 17%
Vitamin E 2.07mg 14%
Polyunsaturated fat 0.233g 1.816g 11%
Fats 21.33g 14.66g 10%
Vitamin C 1mg 10mg 10%
Vitamin B2 0mg 0.13mg 10%
Potassium 220mg 485mg 8%
Vitamin B3 0.637mg 1.738mg 7%
Phosphorus 96mg 52mg 6%
Magnesium 46mg 29mg 4%
Copper 0.223mg 0.19mg 4%
Vitamin B1 0.022mg 0.067mg 4%
Calories 197kcal 160kcal 2%
Carbs 2.81g 8.53g 2%
Calcium 18mg 12mg 1%
Zinc 0.56mg 0.64mg 1%
Vitamin A 0µg 7µg 1%
Selenium 0.4µg 1%
Choline 8.5mg 14.2mg 1%
Protein 2.02g 2g 0%
Protein per 100 calories 1g 1.3g N/A
Calories per 10 g protein 975kcal 800kcal N/A
Weight per 100 calories 51g 63g N/A
Unsaturated / Saturated Fat ratio 0.06 5.5 N/A
Net carbs 2.81g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 13mg 7mg 0%
Tryptophan 0.024mg 0.025mg 0%
Threonine 0.074mg 0.073mg 0%
Isoleucine 0.079mg 0.084mg 0%
Leucine 0.15mg 0.143mg 0%
Lysine 0.089mg 0.132mg 0%
Methionine 0.038mg 0.038mg 0%
Phenylalanine 0.102mg 0.097mg 0%
Valine 0.122mg 0.107mg 0%
Histidine 0.046mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 3% 73%
Protein: 2.02 g
Fats: 21.33 g
Carbs: 2.81 g
Water: 72.88 g
Other: 0.96 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more FatsFats +45.5%
Contains more CarbsCarbs +203.6%
Contains more OtherOther +64.6%
~equal in Protein ~2g
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 18.915 g
Monounsaturated fat: Mono. Fat 0.907 g
Polyunsaturated fat: Poly. Fat 0.233 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +980.4%
Contains more Poly. FatPolyunsaturated fat +679.4%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nuts, coconut milk, canned (liquid expressed from grated meat and water) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170173/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.