Side-by-Side Comparison

Avocado vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Avocado

160Calories

2.0Protein

6.7Fiber

10.0Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-25%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 160 kcal, 40 kcal less).

Higher Protein

+120%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 2.0 g in Avocado (+2.4 g, +120%).

Higher Dietary Fiber

+139%

Avocado

Avocado provides 6.7 g vs 2.8 g in Quinoa (Cooked) (+3.9 g, +139%).

Higher Vitamin C

Avocado

Avocado provides 10.0 mg vs 0 mg in Quinoa (Cooked) (+10.0 mg).

Comparing per 100 g standard edible portion.

Nutrient

Avocado100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Avocado higher

Avocado

160 kcal8% DV

Quinoa (Cooked)

120 kcal6% DV

Avocado provides 160 kcal vs 120 kcal in Quinoa (Cooked) (+40 kcal, +33%).

ProteinQuinoa (Cooked) higher

Avocado

2.0 g4% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 2.0 g in Avocado (+2.4 g, +120%).

CarbohydratesQuinoa (Cooked) higher

Avocado

8.5 g3% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 8.5 g in Avocado (+12.8 g, +150%).

Dietary FiberAvocado higher

Avocado

6.7 g24% DV

Quinoa (Cooked)

2.8 g10% DV

Avocado provides 6.7 g vs 2.8 g in Quinoa (Cooked) (+3.9 g, +139%).

Total FatAvocado higher

Avocado

14.7 g19% DV

Quinoa (Cooked)

1.9 g2% DV

Avocado provides 14.7 g vs 1.9 g in Quinoa (Cooked) (+12.7 g, +664%).

Total SugarsQuinoa (Cooked) higher

Avocado

0.66 g1% DV

Quinoa (Cooked)

0.87 g2% DV

Quinoa (Cooked) provides 0.87 g vs 0.66 g in Avocado (+0.21 g, +32%).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

10.0 mg11% DV

Quinoa (Cooked)

0 mg

Avocado has higher vitamin c (10.0 mg vs 0 mg).

Vitamin A (RAE)Avocado higher

Avocado

7.0 µg1% DV

Quinoa (Cooked)

1.0 µg

Avocado provides 7.0 µg vs 1.0 µg in Quinoa (Cooked) (+6.0 µg, +600%).

Vitamin DSimilar

Avocado

0 µg

Quinoa (Cooked)

0 µg

Both Avocado and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAvocado higher

Avocado

2.1 mg14% DV

Quinoa (Cooked)

0.63 mg4% DV

Avocado provides 2.1 mg vs 0.63 mg in Quinoa (Cooked) (+1.4 mg, +229%).

Vitamin KAvocado higher

Avocado

21 µg18% DV

Quinoa (Cooked)

0 µg

Avocado has higher vitamin k (21 µg vs 0 µg).

Folate (DFE)Avocado higher

Avocado

81 µg20% DV

Quinoa (Cooked)

42 µg11% DV

Avocado provides 81 µg vs 42 µg in Quinoa (Cooked) (+39 µg, +93%).

Thiamin (Vitamin B1)Similar

Avocado

0.07 mg6% DV

Quinoa (Cooked)

0.11 mg9% DV

Both Avocado and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Avocado

0.13 mg10% DV

Quinoa (Cooked)

0.11 mg8% DV

Both Avocado and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Avocado higher

Avocado

1.7 mg11% DV

Quinoa (Cooked)

0.41 mg3% DV

Avocado provides 1.7 mg vs 0.41 mg in Quinoa (Cooked) (+1.3 mg, +322%).

Pantothenic Acid (B5)Avocado higher

Avocado

1.4 mg28% DV

Quinoa (Cooked)

0.23 mg5% DV

Avocado provides 1.4 mg vs 0.23 mg in Quinoa (Cooked) (+1.2 mg, +509%).

Vitamin B6Avocado higher

Avocado

0.26 mg15% DV

Quinoa (Cooked)

0.12 mg7% DV

Avocado provides 0.26 mg vs 0.12 mg in Quinoa (Cooked) (+0.13 mg, +109%).

Vitamin B12Similar

Avocado

0 µg

Quinoa (Cooked)

0 µg

Both Avocado and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Avocado

7.0 mg

Quinoa (Cooked)

7.0 mg

Both Avocado and Quinoa (Cooked) provide similar amounts of sodium (7.0 mg).

PotassiumAvocado higher

Avocado

485 mg10% DV

Quinoa (Cooked)

172 mg4% DV

Avocado provides 485 mg vs 172 mg in Quinoa (Cooked) (+313 mg, +182%).

CalciumQuinoa (Cooked) higher

Avocado

12.0 mg1% DV

Quinoa (Cooked)

17.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 12.0 mg in Avocado (+5.0 mg, +42%).

IronQuinoa (Cooked) higher

Avocado

0.55 mg3% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.55 mg in Avocado (+0.94 mg, +171%).

MagnesiumQuinoa (Cooked) higher

Avocado

29.0 mg7% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 29.0 mg in Avocado (+35.0 mg, +121%).

PhosphorusQuinoa (Cooked) higher

Avocado

52.0 mg4% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 52.0 mg in Avocado (+100 mg, +192%).

ZincQuinoa (Cooked) higher

Avocado

0.64 mg6% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.64 mg in Avocado (+0.45 mg, +70%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

2.1 g11% DV

Quinoa (Cooked)

0.23 g1% DV

Avocado provides 2.1 g vs 0.23 g in Quinoa (Cooked) (+1.9 g, +826%).

Nutrient

Avocado68 g (1/2 medium avocado (68 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Avocado

109 kcal5% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 109 kcal in Avocado (+113 kcal, +104%).

ProteinQuinoa (Cooked) higher

Avocado

1.4 g3% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 1.4 g in Avocado (+6.8 g, +499%).

CarbohydratesQuinoa (Cooked) higher

Avocado

5.8 g2% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 5.8 g in Avocado (+33.6 g, +579%).

Dietary FiberQuinoa (Cooked) higher

Avocado

4.6 g16% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 4.6 g in Avocado (+0.62 g, +14%).

Total FatAvocado higher

Avocado

10.0 g13% DV

Quinoa (Cooked)

3.6 g5% DV

Avocado provides 10.0 g vs 3.6 g in Quinoa (Cooked) (+6.4 g, +181%).

Total SugarsQuinoa (Cooked) higher

Avocado

0.45 g1% DV

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 0.45 g in Avocado (+1.2 g, +259%).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

6.8 mg8% DV

Quinoa (Cooked)

0 mg

Avocado has higher vitamin c (6.8 mg vs 0 mg).

Vitamin A (RAE)Avocado higher

Avocado

4.8 µg1% DV

Quinoa (Cooked)

1.9 µg

Avocado provides 4.8 µg vs 1.9 µg in Quinoa (Cooked) (+2.9 µg, +157%).

Vitamin DSimilar

Avocado

0 µg

Quinoa (Cooked)

0 µg

Both Avocado and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAvocado higher

Avocado

1.4 mg9% DV

Quinoa (Cooked)

1.2 mg8% DV

Avocado provides 1.4 mg vs 1.2 mg in Quinoa (Cooked) (+0.24 mg, +21%).

Vitamin KAvocado higher

Avocado

14 µg12% DV

Quinoa (Cooked)

0 µg

Avocado has higher vitamin k (14 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Avocado

55 µg14% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 55 µg in Avocado (+23 µg, +41%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Avocado

0.05 mg4% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Avocado

0.09 mg7% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.09 mg in Avocado (+0.12 mg, +130%).

Niacin (Vitamin B3)Avocado higher

Avocado

1.2 mg7% DV

Quinoa (Cooked)

0.76 mg5% DV

Avocado provides 1.2 mg vs 0.76 mg in Quinoa (Cooked) (+0.42 mg, +55%).

Pantothenic Acid (B5)Avocado higher

Avocado

0.94 mg19% DV

Quinoa (Cooked)

0.42 mg8% DV

Avocado provides 0.94 mg vs 0.42 mg in Quinoa (Cooked) (+0.52 mg, +124%).

Vitamin B6Quinoa (Cooked) higher

Avocado

0.17 mg10% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.17 mg in Avocado (+0.05 mg, +30%).

Vitamin B12Similar

Avocado

0 µg

Quinoa (Cooked)

0 µg

Both Avocado and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Avocado

4.8 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 4.8 mg in Avocado (+8.2 mg, +172%).

PotassiumAvocado higher

Avocado

330 mg7% DV

Quinoa (Cooked)

318 mg7% DV

Avocado provides 330 mg vs 318 mg in Quinoa (Cooked) (+11.6 mg, +4%).

CalciumQuinoa (Cooked) higher

Avocado

8.2 mg1% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 8.2 mg in Avocado (+23.3 mg, +285%).

IronQuinoa (Cooked) higher

Avocado

0.37 mg2% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.37 mg in Avocado (+2.4 mg, +637%).

MagnesiumQuinoa (Cooked) higher

Avocado

19.7 mg5% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 19.7 mg in Avocado (+98.7 mg, +500%).

PhosphorusQuinoa (Cooked) higher

Avocado

35.4 mg3% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 35.4 mg in Avocado (+246 mg, +695%).

ZincQuinoa (Cooked) higher

Avocado

0.44 mg4% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.44 mg in Avocado (+1.6 mg, +363%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

1.4 g7% DV

Quinoa (Cooked)

0.43 g2% DV

Avocado provides 1.4 g vs 0.43 g in Quinoa (Cooked) (+1.0 g, +240%).

Nutrient

AvocadoAmount per 100 kcal (63 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Avocado

101 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Avocado and Quinoa (Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinQuinoa (Cooked) higher

Avocado

1.3 g3% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 1.3 g in Avocado (+2.4 g, +190%).

CarbohydratesQuinoa (Cooked) higher

Avocado

5.4 g2% DV

Quinoa (Cooked)

17.7 g6% DV

Quinoa (Cooked) provides 17.7 g vs 5.4 g in Avocado (+12.3 g, +229%).

Dietary FiberAvocado higher

Avocado

4.2 g15% DV

Quinoa (Cooked)

2.3 g8% DV

Avocado provides 4.2 g vs 2.3 g in Quinoa (Cooked) (+1.9 g, +82%).

Total FatAvocado higher

Avocado

9.2 g12% DV

Quinoa (Cooked)

1.6 g2% DV

Avocado provides 9.2 g vs 1.6 g in Quinoa (Cooked) (+7.6 g, +480%).

Total SugarsQuinoa (Cooked) higher

Avocado

0.42 g1% DV

Quinoa (Cooked)

0.72 g1% DV

Quinoa (Cooked) provides 0.72 g vs 0.42 g in Avocado (+0.31 g, +74%).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

6.3 mg7% DV

Quinoa (Cooked)

0 mg

Avocado has higher vitamin c (6.3 mg vs 0 mg).

Vitamin A (RAE)Avocado higher

Avocado

4.4 µg

Quinoa (Cooked)

0.8 µg

Avocado provides 4.4 µg vs 0.8 µg in Quinoa (Cooked) (+3.6 µg, +431%).

Vitamin DSimilar

Avocado

0 µg

Quinoa (Cooked)

0 µg

Both Avocado and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAvocado higher

Avocado

1.3 mg9% DV

Quinoa (Cooked)

0.52 mg3% DV

Avocado provides 1.3 mg vs 0.52 mg in Quinoa (Cooked) (+0.78 mg, +149%).

Vitamin KAvocado higher

Avocado

13 µg11% DV

Quinoa (Cooked)

0 µg

Avocado has higher vitamin k (13 µg vs 0 µg).

Folate (DFE)Avocado higher

Avocado

51 µg13% DV

Quinoa (Cooked)

35 µg9% DV

Avocado provides 51 µg vs 35 µg in Quinoa (Cooked) (+16 µg, +46%).

Thiamin (Vitamin B1)Similar

Avocado

0.04 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Avocado and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Similar

Avocado

0.08 mg6% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Avocado and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.08 mg).

Niacin (Vitamin B3)Avocado higher

Avocado

1.1 mg7% DV

Quinoa (Cooked)

0.34 mg2% DV

Avocado provides 1.1 mg vs 0.34 mg in Quinoa (Cooked) (+0.75 mg, +220%).

Pantothenic Acid (B5)Avocado higher

Avocado

0.88 mg18% DV

Quinoa (Cooked)

0.19 mg4% DV

Avocado provides 0.88 mg vs 0.19 mg in Quinoa (Cooked) (+0.69 mg, +362%).

Vitamin B6Avocado higher

Avocado

0.16 mg10% DV

Quinoa (Cooked)

0.10 mg6% DV

Avocado provides slightly more vitamin b6 (0.16 mg vs 0.10 mg).

Vitamin B12Similar

Avocado

0 µg

Quinoa (Cooked)

0 µg

Both Avocado and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Avocado

4.4 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 4.4 mg in Avocado (+1.4 mg, +32%).

PotassiumAvocado higher

Avocado

306 mg7% DV

Quinoa (Cooked)

143 mg3% DV

Avocado provides 306 mg vs 143 mg in Quinoa (Cooked) (+163 mg, +114%).

CalciumQuinoa (Cooked) higher

Avocado

7.6 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Quinoa (Cooked) provides 14.1 mg vs 7.6 mg in Avocado (+6.5 mg, +87%).

IronQuinoa (Cooked) higher

Avocado

0.35 mg2% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.35 mg in Avocado (+0.89 mg, +257%).

MagnesiumQuinoa (Cooked) higher

Avocado

18.3 mg4% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 18.3 mg in Avocado (+34.8 mg, +191%).

PhosphorusQuinoa (Cooked) higher

Avocado

32.8 mg3% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 32.8 mg in Avocado (+93.4 mg, +285%).

ZincQuinoa (Cooked) higher

Avocado

0.40 mg4% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.40 mg in Avocado (+0.50 mg, +124%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

1.3 g7% DV

Quinoa (Cooked)

0.19 g1% DV

Avocado provides 1.3 g vs 0.19 g in Quinoa (Cooked) (+1.2 g, +603%).

Nutrient

AvocadoNormalized to 300 kcal (188 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Avocado

301 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Avocado and Quinoa (Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinQuinoa (Cooked) higher

Avocado

3.8 g8% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 3.8 g in Avocado (+7.2 g, +193%).

CarbohydratesQuinoa (Cooked) higher

Avocado

16.0 g6% DV

Quinoa (Cooked)

53.3 g19% DV

Quinoa (Cooked) provides 53.3 g vs 16.0 g in Avocado (+37.2 g, +232%).

Dietary FiberAvocado higher

Avocado

12.6 g45% DV

Quinoa (Cooked)

7.0 g25% DV

Avocado provides 12.6 g vs 7.0 g in Quinoa (Cooked) (+5.6 g, +80%).

Total FatAvocado higher

Avocado

27.6 g35% DV

Quinoa (Cooked)

4.8 g6% DV

Avocado provides 27.6 g vs 4.8 g in Quinoa (Cooked) (+22.8 g, +474%).

Total SugarsQuinoa (Cooked) higher

Avocado

1.2 g2% DV

Quinoa (Cooked)

2.2 g4% DV

Quinoa (Cooked) provides 2.2 g vs 1.2 g in Avocado (+0.93 g, +75%).

Vitamins12 nutrients

Vitamin CAvocado higher

Avocado

18.8 mg21% DV

Quinoa (Cooked)

0 mg

Avocado has higher vitamin c (18.8 mg vs 0 mg).

Vitamin A (RAE)Avocado higher

Avocado

13 µg1% DV

Quinoa (Cooked)

2.5 µg

Avocado provides 13 µg vs 2.5 µg in Quinoa (Cooked) (+11 µg, +426%).

Vitamin DSimilar

Avocado

0 µg

Quinoa (Cooked)

0 µg

Both Avocado and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAvocado higher

Avocado

3.9 mg26% DV

Quinoa (Cooked)

1.6 mg11% DV

Avocado provides 3.9 mg vs 1.6 mg in Quinoa (Cooked) (+2.3 mg, +147%).

Vitamin KAvocado higher

Avocado

39 µg33% DV

Quinoa (Cooked)

0 µg

Avocado has higher vitamin k (39 µg vs 0 µg).

Folate (DFE)Avocado higher

Avocado

152 µg38% DV

Quinoa (Cooked)

105 µg26% DV

Avocado provides 152 µg vs 105 µg in Quinoa (Cooked) (+47 µg, +45%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Avocado

0.13 mg10% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.13 mg in Avocado (+0.14 mg, +112%).

Riboflavin (Vitamin B2)Similar

Avocado

0.24 mg19% DV

Quinoa (Cooked)

0.28 mg21% DV

Both Avocado and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.24 mg).

Niacin (Vitamin B3)Avocado higher

Avocado

3.3 mg20% DV

Quinoa (Cooked)

1.0 mg6% DV

Avocado provides 3.3 mg vs 1.0 mg in Quinoa (Cooked) (+2.2 mg, +217%).

Pantothenic Acid (B5)Avocado higher

Avocado

2.6 mg52% DV

Quinoa (Cooked)

0.57 mg11% DV

Avocado provides 2.6 mg vs 0.57 mg in Quinoa (Cooked) (+2.0 mg, +358%).

Vitamin B6Avocado higher

Avocado

0.48 mg28% DV

Quinoa (Cooked)

0.31 mg18% DV

Avocado provides 0.48 mg vs 0.31 mg in Quinoa (Cooked) (+0.18 mg, +57%).

Vitamin B12Similar

Avocado

0 µg

Quinoa (Cooked)

0 µg

Both Avocado and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Avocado

13.2 mg1% DV

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 13.2 mg in Avocado (+4.3 mg, +33%).

PotassiumAvocado higher

Avocado

912 mg19% DV

Quinoa (Cooked)

430 mg9% DV

Avocado provides 912 mg vs 430 mg in Quinoa (Cooked) (+482 mg, +112%).

CalciumQuinoa (Cooked) higher

Avocado

22.6 mg2% DV

Quinoa (Cooked)

42.5 mg3% DV

Quinoa (Cooked) provides 42.5 mg vs 22.6 mg in Avocado (+19.9 mg, +88%).

IronQuinoa (Cooked) higher

Avocado

1.0 mg6% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 1.0 mg in Avocado (+2.7 mg, +260%).

MagnesiumQuinoa (Cooked) higher

Avocado

54.5 mg13% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 54.5 mg in Avocado (+105 mg, +193%).

PhosphorusQuinoa (Cooked) higher

Avocado

97.8 mg8% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 97.8 mg in Avocado (+282 mg, +289%).

ZincQuinoa (Cooked) higher

Avocado

1.2 mg11% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 1.2 mg in Avocado (+1.5 mg, +126%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

4.0 g20% DV

Quinoa (Cooked)

0.58 g3% DV

Avocado provides 4.0 g vs 0.58 g in Quinoa (Cooked) (+3.4 g, +596%).

Avocado vs Quinoa (Cooked)

Avocado

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary