Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
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Avocados
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Walnuts
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 16% DV 322 calories
  • Walnuts 1 oz (14 halves) (x1) 9% DV 186 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 38% DV 29.5g
  • Walnuts 1 oz (14 halves) (x1) 24% DV 18.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 6% DV 17.1g
  • Walnuts 1 oz (14 halves) (x1) 1% DV 3.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 8% DV 4g
  • Walnuts 1 oz (14 halves) (x1) 9% DV 4.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 0% DV 0mg
  • Walnuts 1 oz (14 halves) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 21% DV 4.3g
  • Walnuts 1 oz (14 halves) (x1) 9% DV 1.7g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 48% DV 13.5g
  • Walnuts 1 oz (14 halves) (x1) 7% DV 1.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 3% DV 1.3g
  • Walnuts 1 oz (14 halves) (x1) 1% DV 0.74g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 6% DV 1.1mg
  • Walnuts 1 oz (14 halves) (x1) 5% DV 0.83mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 2% DV 24.1mg
  • Walnuts 1 oz (14 halves) (x1) 2% DV 27.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Avocados 1 avocado, ns as to florida or california (x1) 21% DV 974.9mg
  • Walnuts 1 oz (14 halves) (x1) 3% DV 125.2mg
Comparison Table

Table Legend

  1. Avocados
  2. Walnuts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 201 28
Calories
(%DV)		 322
(16%)		 186
(9%)
Fat (g)
(%DV)		 29.5
(38%)		 18.5
(24%)
Protein (g)
(%DV)		 4
(8%)		 4.3
(9%)
Carbohydrate (g)
(%DV)		 17.1
(6%)		 3.9
(1%)
Sugars (g)
(%DV)		 1.3
(3%)		 0.74
(1%)
Fiber (g)
(%DV)		 13.5
(48%)		 1.9
(7%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 4.3
(21%)		 1.7
(9%)
Net-Carbs (g) 3.7
2
Trans Fatty Acids (g) 0
--
  Minerals
Food # 1 2
Weight (g) 201 28
Calcium (mg)
(%DV)		 24.1
(2%)		 27.8
(2%)
Iron, Fe (mg)
(%DV)		 1.1
(6%)		 0.83
(5%)
Potassium, K (mg)
(%DV)		 974.9
(21%)		 125.2
(3%)
Magnesium (mg)
(%DV)		 58.3
(14%)		 44.9
(11%)
Phosphorus, P (mg)
(%DV)		 104.5
(8%)		 98.3
(8%)
Sodium (mg)
(%DV)		 14.1
(1%)		 0.57
(0%)
Zinc, Zn (mg)
(%DV)		 1.3
(12%)		 0.88
(8%)
Copper, Cu (mg)
(%DV)		 0.38
(42%)		 0.45
(50%)
Manganese (mg)
(%DV)		 0.29
(12%)		 0.97
(42%)
Selenium, Se (mcg)
(%DV)		 0.8
(1%)		 1.4
(3%)
Fluoride, F (mcg)
(%AI)		 14.1
(0%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0.4
0
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 201 28
Vitamin A, RAE (mcg)
(%DV)		 14.1
(2%)		 0.28
(0%)
Vitamin C (mg)
(%DV)		 20.1
(22%)		 0.37
(0%)
Thiamin (B1) (mg)
(%DV)		 0.13
(11%)		 0.1
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.26
(20%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 3.5
(22%)		 0.32
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 2.8
(56%)		 0.16
(3%)
Vitamin B6 (mg)
(%DV)		 0.52
(30%)		 0.15
(9%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 162.8
(41%)		 27.8
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 162.8
(41%)		 27.8
(7%)
Folate DFE (mcg)
(%)		 162.8
(41%)		 27.8
(7%)
Choline (mg)
(%DV)		 28.5
(5%)		 11.1
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 124.6
(1%)		 3.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 48.2
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 56.3
(0%)		 0
(0%)
Vitamin A, IU (IU) 293.5 5.7
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 544.7
2.6
Vitamin E (mg)
(%DV)		 4.2
(28%)		 0.2
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 42.2
(35%)		 0.77
(1%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 201 28
Water (g) 147.2
1.2
Ash (g) 3
0.51
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -16.58
1.57
  Carbohydrates
Food # 1 2
Weight (g) 201 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.12
0.69
Glucose (Dextrose) (g) 0.74
0.02
Fructose (g) 0.24
0.03
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) 0.2
--
Starch (g) 0.22
0.02
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 201 28
Monounsaturated Fats (g) 19.696
2.537
Polyunsaturated Fats (g) 3.65
13.397
Omega 3s (g)
(%AI)		 0.251
(16%)		 2.579
(161%)
Omega 6s (g)
(%AI)		 3.365
(20%)		 10.818
(64%)
Omega 3 to Omega 6 Ratio 0.07
0.24
Omega 6 to Omega 3 Ratio 13.39
4.2
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.223
(14%)		 2.579
(161%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) 0.03
--
c-c-n6-Eicosadienoic Acid (g) 0
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0.002
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
0
Myristic Acid (14:0) (g) 0
0
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 4.171
1.251
Margaric Acid (17:0) (g) 0
0
Stearic Acid (18:0) (g) 0.098
0.471
Arachidic Acid (20:0) (g) 0
0.018
Behenic Acid (22:0) (g) 0
0
Lignoceric Acid (24:0) (g) 0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 1.403
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0.02
--
Oleic Acid (18:1) (g) 18.223
2.499
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.05
0.038
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 3.365
10.818
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.251
2.579
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0.032
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) 0.004
0
Campesterol (g) 0.01
0.001
Beta-sitosterol (g) 0.153
0.025
Amino Acids
Food # 1 2
Weight (g) 201 28
Essential  
Histidine (mg)
(%RDI)		 98
(14%)		 111
(16%)
Isoleucine (mg)
(%RDI)		 169
(12%)		 177
(13%)
Leucine (mg)
(%RDI)		 287
(11%)		 332
(12%)
Lysine (mg)
(%RDI)		 265
(13%)		 120
(6%)
Methionine (mg)
(%RDI)		 76
(10%)		 67
(9%)
Phenylalanine (mg)
(%RDI)		 195
(22%)		 202
(23%)
Threonine (mg)
(%RDI)		 147
(14%)		 169
(16%)
Tryptophan (mg)
(%RDI)		 50
(18%)		 48
(17%)
Valine (mg)
(%RDI)		 215
(12%)		 214
(12%)
Conditional  
Arginine (mg) 177
647
Cystine (mg)
(%RDI)		 54
(19%)		 59
(21%)
Glycine (mg) 209
232
Proline (mg) 197
201
Tyrosine (mg)
(%RDI)		 98
(11%)		 115
(13%)
Non-Essential  
Alanine (mg) 219
198
Aspartic acid (mg) 474
519
Betaine (mg) 1
0.09
Glutamic acid (mg) 577
800
Hydroxyproline (mg) --
--
Serine (mg) 229
265
Data Source
Avocados
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Walnuts
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.