Almonds

¼ cup (35g)

Avocado

½ medium (68g)

Almonds vs Avocado

A detailed nutrient-by-nutrient comparison per serving.

Quick Verdict

Almonds wins

Ties

Avocado wins

Almonds leads on more nutrients per serving, but both foods have unique strengths.

Nutrient Comparison

Top nutrients as % Daily Value (capped at 100%)

Nutrient-by-Nutrient Breakdown

Almonds

Nutrient

Avocado

Minerals

95 mg

23%

Magnesium

20 mg

1.3 mg

Iron

0.4 mg

94 mg

Calcium

8.2 mg

1.1 mg

10%

Zinc

0.4 mg

257 mg

Potassium

330 mg

1.44 mcg

Selenium

—

0.8 mg

35%

Manganese

0.1 mg

168 mg

13%

Phosphorus

35 mg

0.4 mg

44%

Copper

11%

0.1 mg

Vitamins

—

Vitamin C

6.8 mg

15 mcg

Folate

14%

55 mcg

—

Vitamin A

4.76 mcg

—

Vitamin K

12%

14 mcg

9 mg

60%

Vitamin E

1.4 mg

Macros & Others

4.4 g

16%

Fiber

16%

4.6 g

—

Omega-3

75 mg

18 mg

Choline

9.7 mg

Practicality & Cost

Practicality Ratings

Practicality

5/5vs4/5

Availability

5/5vs4/5

Meal Flexibility

4/5vs4/5

Diet tags: Almonds (vegetarian, vegan, pescatarian, dairy_free) •Avocado (vegetarian, vegan, pescatarian, dairy_free, nut_free)

Weekly Cost Estimate

Almonds

$3/week

Avocado

$3/week

Both cost about the same per week.

Better Together

These foods complement each other nutritionally through synergy effects.

High fiber can reduce zinc absorption — balance intake

Pro tip: Space high-fiber and zinc-rich meals apart if possible

Copper is essential for iron metabolism and red blood cell formation

Pro tip: Liver and shellfish provide both — or pair cashews with lentils

High zinc intake can reduce copper absorption — balance both

Pro tip: Vary your protein sources between shellfish, nuts, and seeds

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Full Nutrition Profiles

🥜

Almonds

¼ cup (35g)

🥑

Avocado

½ medium (68g)

Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.

Nutrient-by-Nutrient Breakdown

Almonds

Nutrient

Avocado

Minerals

95 mg

23%

Magnesium

20 mg

1.3 mg

Iron

0.4 mg

94 mg

Calcium

8.2 mg

1.1 mg

10%

Zinc

0.4 mg

257 mg

Potassium

330 mg

1.44 mcg

Selenium

—

0.8 mg

35%

Manganese

0.1 mg

168 mg

13%

Phosphorus

35 mg

0.4 mg

44%

Copper

11%

0.1 mg

Vitamins

—

Vitamin C

6.8 mg

15 mcg

Folate

14%

55 mcg

—

Vitamin A

4.76 mcg

—

Vitamin K

12%

14 mcg

9 mg

60%

Vitamin E

1.4 mg

Macros & Others

4.4 g

16%

Fiber

16%

4.6 g

—

Omega-3

75 mg

18 mg

Choline

9.7 mg

Better Together

These foods complement each other nutritionally through synergy effects.

High fiber can reduce zinc absorption — balance intake

Pro tip: Space high-fiber and zinc-rich meals apart if possible

Copper is essential for iron metabolism and red blood cell formation

Pro tip: Liver and shellfish provide both — or pair cashews with lentils

High zinc intake can reduce copper absorption — balance both

Pro tip: Vary your protein sources between shellfish, nuts, and seeds