Avocado Vs Peanut Butter Health Impact And Nutrition Comparison With Proven Facts And Data

Avocado Vs Peanut Butter | Health Impact And Nutrition Comparison With Proven Facts And Data

Avocado vs peanut butter :- Peanut butter is known throughout the world and is among the most popular and versatile spreads. Understanding the different types of peanut butter and how to eat them is important as part of a healthy diet. It is made by mixing the roasted peanuts into a liquid. The taste and texture of peanut butter are stunning for many people. Peanut butter is relatively cheap and contains a high proportion of protein.

Unpure peanut butter reduces the manufacturer’s costs, yields higher profits, provides longer shelf life and enhances the taste buds flavour for some people. Sugar, sweeteners, and trans-fats all harm our health. Natural peanut butter should contain only peanuts, which have no added oil or sugar, the only good addition being a pinch of salt.

It is an excellent source of protein, but it is not a complete protein because it does not contain every amino acid. That’s not a problem as long as you have a varied diet and rely on protein for peanuts alone. Peanuts are a legume that grows in pods underground making them not actual nuts. Peanut butter is a nutritious food containing numerous vitamins and minerals, including E, B3, B6, magnesium, iron, copper, and manganese. However, since peanuts are high calories, with 1 tbsp containing 94 calories per calory or servin, it is not nearly as nutritious as fruits or vegetables. Natural peanut butter is low in carb and is appropriate for a ketogenic diet.

As in the case of raw nuts, the portion is important. Although peanut butter is an excellent source of protein, it is also high in fat, and the tasty texture makes overdoing it convenient. To stop overeating, it’s a good idea to weigh the peanut butter out. You can mix half a spoonful of peanut butter into your morning oatmeal to keep you filled for a loner or spread a spoonful over crackers as a snack.

Avocados are drupe with a creamy texture that grow in warm climates. Improving digestion, decreasing the risk of depression, and protecting against cancer are often cured with avocado. Often known as an alligator pear or butter apple, the versatile avocado is the only fruit that contains a significant amount of safe monounsaturated fatty acids (MUFA).

You can tell how ripe an avocado is by gently pressing it into the flesh. If the avocado is strong and does not budge, you will need to let it ripen for a few days before eating. Soft avocados make excellent guacamole or dip, while firmer avocados are perfect for slicing and adding to a salad or a sandwich. To speed up the ripening process, rowing avocado in a paper bag with a banana.

Avocados can be used in various ways, many of which are available to buy online, including avocado oil. Avocado oil can be used for cooking or moisturizing the skin or hair, so check the product details before purchasing. As well as interacting avocado into the diet, using avocado products on the skin is a choice. Avocado is a common ingredient in moisturizing products.

The entire diet or overall eating pattern that’s most vital in disease prevention and achieving healthiness. It is better to eat a diet with variety than to consider individual foods because of the key to wellness. When you are taking blood-thinners, you mustn’t immediately consume more or fewer foods containing vitamin K, which plays a significant role in blood clotting.

Avocado Vs Peanut Butter Health Impact And Nutrition Comparison With Proven Facts And Data

The consumption of avocado and peanut butter is beneficial for the health because of several nutrients in both the food. Comparison can be made of both the avocado and peanut butter can be made in terms of nutrients. A further comparison Avocado Vs Peanut Butter shall be made in terms of several nutrients below. 

Comparison of Avocado Vs Peanut Butter in terms of caloric density

Types of foodCaloric Density
Peanut butter5.88

Avocado has a caloric density of 1.6, while peanut butter has a caloric density of 5.88. All the avocados, either it be raw or other common varieties, have a thickness of 1.6. Similarly, peanut butter in a smoothie style has a caloric density of 5.88. Even the peanut butter concerning salt has a density of 5.88. 

Therefore as per the density calories, peanut butter has the higher calories among the two. 

Comparison between the avocado and peanut butter in terms of macronutrients

Avocado and peanut butter are both enriched in terms of various macronutrients. But an individual should consider the inclusion of either of the food as per their health. Let’s just take a look at the macros first. For easy comparison, both of these are described in rams and, as usual, converted to 200 calories, so we still compare apples to apples.

 Quantity of nutrients Quantity of nutrients
Types of Macro nutrientsAvocadosTypes of Macro nutrientsPeanut butter
Protein3 gProtein9 g
Carbohydrates11 gCarbohydrates7 g
Fat18 gFat17 g
Fiber8 gFiber2 g
Monounsaturated Fat18 gMonounsaturated8 g
Polyunsaturated Fat2 gPolyunsaturated5 g
Saturated Fat3 gSaturated Fat4 g

The types of macronutrients in both the food, i.e., avocados and peanut butter, have been listed above in the chart with the quantity of respective nutrients present. 


Protein is one of the major types of macronutrients that is available in both avocado and peanut butter. Protein is a macronutrient important for building muscle mass. It is commonly found in animal products, though other sources such as nuts and legumes are also present. Proteins are nutrients essential to the human body. They are one of the body tissue building blocks and can also act as a source of fuel.

The consumption of avocados by the human body provides the 3 of protein, whereas peanut butter consumption provides the 9 gram of protein. Hence it can be specified that peanut butter is much enriched with protein rather than avocado. So the person requiring high protein in their body needs to consume peanut butter than the avocado. 

Read Also: Healthy Avocado Chicken Salad Recipe | The Best Cooking Guide


Carbohydrates are often found during a good selection of healthy and unhealthy foods — bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. Suarez, fibres, and starches are the most common and plentiful types. Foods high in carbohydrates are an essential part of a balanced diet. Carbohydrates supply glucose to the body converted to the energy used to fuel physical activity and body functions. But the quality of carbohydrates is important; some foods high in carbohydrates are better than others.

Mentioning the carbs or the carbohydrates present in the avocado, 11 grams of carbohydrate is current, while 7 gram of carbohydrate exists on the peanut butter. So the person who is avoiding carb or the carbohydrate diet shall consume peanut butter rather than avocado. People with diabetes are suggested to avoid carbs in their food, so avoiding avocado is better.


Fats, along with carbohydrates and proteins, are one of the three primary macronutrients. Fats are also sources of essential fatty acids, an important dietary necessity. As mentioned above, they provide electricity. Vitamins A, D, E, and K are fat-soluble, which means that they can only be digested, consumed, and transferred along with fats.

Fats have a crucial role in preserving healthy skin and hair, insulating body organs from shock, regulating body temperature, and promoting healthy cell function. Fat also serves as a valuable shield against a host of illnesses.

The presence of fat in both avocado and peanut butter is quite the same. The consumption of avocado provides the human body with 18 grams of fat, while peanut butter consumption provides the human body with 17 grams of fat. Therefore an individual who needs to avoid fat in their diet shall consider avocado and peanut butter. 


Dietary fiber (or fiber), or rouhae, is the sement of plant-derived food that human digestive enzymes can’t fully break down. It has two main components: soluble fiber dissolves in water and insoluble fiber that does not dissolve in water. Dietary fibers may function by modifying the gastrointestinal tract contents’ composition and modifying how specific nutrients and chemicals are absorbed. Many soluble fibers absorb water to form a gelatinous, viscous material that may or may not be fermented by digestive tract bacteria. Other insoluble fiber types have bulking action and are not fermented.

It is clarified from the chart that avocado is enriched with 8 grams of fiber while peanut butter is enriched with just 2 grams of fiber only. This states that avocado is rich in a high amount of fiber rather than peanut butter. So people who require to consume a high amount of fiber can include avocado in their healthy diet.

Monounsaturated fat

Any of the fats you eat should be monounsaturated or polyunsaturated for good health. Because of foods containing saturated fats and polyunsaturated fats, eat foods containing saturated fats and trans fats. Monounsaturated fats are fat molecules with one unsaturated carbon bond in the molecule from a chemical perspective; this is often called a double bond.

Oils which contain monounsaturated fats are usually liquid at room temperature, but when chilled, they start to become solid. Olive oil is a type of oil that contains monounsaturated fats. Monounsaturated fats can help to reduce harmful blood cholesterol levels, which can reduce the risk of heart disease and stroke. These also provide nutrients to support the production and maintenance of cells in the body.

If we closely observe the chart above, we can see that a high quantity of monounsaturated fat is present in avocado, i.e., 18 rams. In contrast, the low quantity is available in peanut butter. Peanut butter consists of only 8 grams of monounsaturated fat, which is relatively lower than avocado. Therefore, an individual should consult the doctor regarding the inclusion of monounsaturated fat in his or her diet and include either of the two food, avocado and peanut butter, if compared amongst the two.

Polyunsaturated fat 

One type of dietary fat is polyunsaturated fat. Alon with monounsaturated fat is one of the good fats. Polyunsaturated fat, such as salmon, vegetable oils, and some nuts and seeds, is present in plant and animal products. An individual’s wellbeing will be benefitted from consuming small amounts of polyunsaturated (and monounsaturated) fat in place of saturated and trans fats.

Polyunsaturated fat varies from saturated fat and to trans-fat. Such unhealthy fats may raise the risk of heart disease and other health concerns. Polyunsaturated fats will help to lower cholesterol LDL (bad). Cholesterol is a sticky, waxy material that can cause arteries (blood vessels) to be obstructed or blocked. Hih LDL cholesterol reduces the chance of developing heart disease.

The presence of polyunsaturated fat is 2 ram in the avocado, whereas it is present as 5 gram in the peanut butter. The given data clarifies a high amount of polyunsaturated fat in peanut butter rather than in avocado. So an individual who is suggested to avoid or include polyunsaturated fat in the diet should o for the same either to have or exclude avocado and peanut butter in his or her diet.

Saturated fat

Across all foods, the impact of saturated fat on wellbeing are among the most divisive issues. While some experts warn that consuming too much — or even moderate amounts — can have a negative impact on health, others argue that saturated fats are not inherently harmful and can be included as part of a good diet. Saturated fats are present in animal products such as milk, cheese, meat, and tropical oils such as coconut and palm oil.

Saturated fats are frequently classified as “poor” fats. They are generally associated with trans fats — a type of fat known to cause health problems — although research is far from definitive about the health effects of saturated fat consumption. One of the key reasons for recommending reducing saturated fat intake is that saturated fat consumption may increase some risk factors for heart disease like LDL ( bad) cholesterol.

The amount of saturated fat present in both the food is relatively lower. The consumption of avocado would provide an individual with 3 gram of saturated fat. In contrast, peanut butter consumption offers an individual with 4 gram of saturated fat slightly higher than avocado. Since the benefits or negative effect of saturated fat is still the topic to be researched or discussed, the inclusion or exclusion of the saturated fat shall be considered with the question of the doctor or medical practitioner.

Comparison between the avocado and peanut butter in terms of vitamin 

Now, let’s look at the amount of Vitamins. The chart below portrays the percentage of vitamin that both peanut butter and avocado consist of. Such values are expressed in percent units of recommended daily intake. And because we have a value of 200 calories, this implies that anything over 10 per cent is fine. 

Types of vitaminPercentage of vitamins
peanut butteravocados
Vitamin A0%1%
Vitamin C0%17%
Vitamin E25%22%
Vitamin K0%33%


Choline is an important nutrient. This means it’s required for the normal functioning of the body and human health. While your liver can make small quantities, the majority must be obtained through your diet. Choline is an organic compound that can be soluble in water. This is neither a mineral nor a vitamin. Despite its similarity, it is also associated with the vitamin B complex. The nutrient affects a variety of essential body functions. It influences the function of the liver, healthy brain growth, muscle activity, nervous system and metabolism. Adequate quantities are therefore required to ensure optimum safety. 

The above chart depicts that peanut butter consists of slightly more choline than avocados. 5 % choline is provided by the peanut butter, while avocados provide only 4 % choline which is somewhat low than peanut butter. 

Vitamin A

Vitamin A is a fat-soluble vitamin contained in the liver. It helps shape and sustains healthy teeth, skeletal and soft tissue, mucous membranes, and skin. It is also called retinol since it contains the pigments in the eye’s retina. Vitamin A promotes good eyesight, especially in low light conditions. This has a role to play in healthy pregnancy and breastfeeding too.

Vitamin A (retinol, retinoic acid) is an essential nutrient for vision, development, and division of the cells, reproduction, and immunity. There are antioxidant effects of vitamin A too. Antioxidants are compounds that can protect your cells from the effects of free radicals-molecules that are created when your body breaks down food or is exposed to smoke and radiation from tobacco. 

From the above chart, it has been clarified that 0 % vitamin A is available in peanut butter while 1 % vitamin A is available in avocado. Therefore only a few percentage vitamin A is contained in avocado, while there is no vitamin A is present in peanut butter.

Vitamin C

Vitamin C is a water-soluble vitamin found in many diets, mainly fruits and vegetables. As well as having beneficial effects on skin health and immune function, it is well known for being a potent antioxidant. Colleen synthesis, connective tissue, bones, teeth, and your small blood vessels are also vital. The physical body cannot supply or store vitamin C. Hence, consuming it regularly in adequate quantities is necessary. Symptoms of deficiency include bleeding gums, regular bruise and infections, slow wound healing, anaemia and scurvy. 

Vitamin C, experts say, is among the best and most important nutrients. The common cold may not be the solution (although it is believed to help avoid more severe complications). However, the advantages of vitamin C can include protection from deficiencies in the immune system, cardiovascular disease, maternal health issues, eye disease, and even skin wrinkling. 

Vitamin C is widely found in avocado rather than in peanut butter. There is 0 % vitamin C in peanut butter, while there is a hue of 17 % vitamin c in avocado. Therefore for the consumption of vitamin C in abundance, consumption of avocado is beneficial as it provides 17 % vitamin C.

Vitamin E 

Vitamin E serves as an antioxidant. It can help guard your cells against damage. This essential nutrient exists in many foods, naturally. This also acts as a dietary supplement. It is in processed foods, even. Vitamin E is soluble in fat. This means and uses your body stores as needed. Vitamin E is naturally present in some foods, added to others, and available as a dietary supplement.

There have been many reports about the ability of vitamin E to promote health and prevent and treat disease. The mechanisms by which vitamin E could provide this protection include its antioxidant function and its roles in anti-inflammatory processes, platelet aggregation inhibition, and immune enhancement. Vitamin E helps preserve healthy skin and eyes and strengthens the body’s natural defence against disease and infection (the immune system). There is insufficient evidence to know the consequences of taking high doses of vitamin E supplements every day. 

25 % vitamin E is present in the peanut butter, whereas 22 % vitamin E is present in avocado. Therefore, both the food can be consumed if the body lacks vitamin E. Comparatively, peanut butter can be consumed for vitamin E intake compared to avocado. 

Vitamin K

Vitamin K is a mineral that will stay good for the body. It is essential for blood coagulation and healthy bones and has other functions in the body as well. By preventing mineralization, where minerals build up in the arteries, vitamin K can help keep blood pressure lower. That allows the heart to pump blood through the body freely. Mineralization happens naturally with ae, and this is a significant risk factor for heart disease.

It has also been shown that adequate intake of vitamin K lowers the risk of stroke. Severe vitamin K deficiency can cause bruising and bleeding problems as the blood will take time to clot. Lack of vitamin K can decrease bone strength and increase the risk of osteoporosis since healthy bones require vitamin K. 

As per the data given, 0 % vitamin K is present in the peanut butter, while 33 % of vitamin K can be found in avocado. This can show that an abundant amount of vitamin K is present in avocado, which would help an individual stay fit and healthy, increasing bone strength and lowering the risk factor for heart disease. Therefore consumption of avocado to intake vitamin K is quite beneficial for health as it contains an abundant amount of vitamin K. 

Comparison of avocado and peanut butter in terms of vitamin B

Alon with the comparison of another vitamin, the comparison shall also be made regarding vitamin B and its types. The chart below shows the percentage of vitamin that is present in both the avocado and peanut butter.

Type of vitamin BPercentage of vitamin B content
peanut butteravocados
Vitamin B13%8%
Vitamin B23%15%
Vitamin B338%18%
Vitamin B57%35%
Vitamin B617%29%
Vitamin B120%0%

Vitamin B1

Vitamin B1, or thiamine, helps avoid nervous system, brain, muscle, back, stomach and intestine complications. This also requires electrolyte drainage through and out of the muscle and nerve cells. It helps prevent diseases like beriberi, which involve heart, nerve and digestive disorders. A vitamin B1 deficiency usually leads to beriberi, a condition that features peripheral nerve problems and waste. Weight reduction and may cause anorexia. Mental illnesses can occur, including confusion and memory loss in the short term. Muscles can get weak, and cardiovascular symptoms can occur, such as an enlarged heart.

The chart clearly shows that peanut butter contains 3 % of vitamin B1, whereas 8 % of vitamin B1 can be found in avocados. The human body is nourished with vitamin B1 content from avocados rather than from peanut butter consumption.

Vitamin B2

Vitamin B2, or riboflavin, is one of eight B vitamins important to human health. It can be found in dairy products, grains, and plants. It is vital in breaking down food particles, absorbing other nutrients, and maintaining tissues. Every day, people need to consume vitamin B2 because the body can only store small amounts, and supplies are rapidly declining.

Avocados are content with a high amount of vitamin B2 rather than in peanut butter. Consumption of avocado provides the human body with 15 % vitamin B2, while vitamin B2 provides the human body with only 3 % of vitamin B2.

Vitamin B3

Higher doses of niacin can boost cholesterol levels as a therapy. Niacin has a wide variety of applications in the body, which improves functions in the digestive system, skin and nervous system. Niacin’s food sources include yeast, beef, fish, milk, es, nuts, green vegetables, beans, and enriched cereals and breads. Unlike other B vitamins, niacin helps the body break down into energy, carbohydrates, fats and proteins.

18 % of vitamin B3 is found in the avocado, whereas 38 % of vitamin B3 is found in peanut butter. It reflects that a high quantity of vitamin B3 is found in peanut butter than avocado. Therefore for the intake of vitamin B3, consumption of peanut butter is better and beneficial for health.

Vitamin B5

Vitamin B5 is a water-soluble vitamin from the vitamin roup B. By breaking down the fats and carbohydrates, it helps generate energy. It fosters good skin, hair, eyes, and liver too. People need B5 to synthesize fats, proteins, and coenzyme A and to metabolize them. B5 is one of the lesser-known vitamins, likely because it has rare deficiencies. Some studies have shown that vitamin B5 acts on the skin as a moisturizer and improves the skin wound healing process. The deficiency of vitamin B5 is extremely rare in humans since pantothenic acid is found in almost all foods. A healthy and varied diet should ive enough for a person.

A higher amount of vitamin B5 is present in avocado, i.e. 35 %, whereas relatively low vitamin B5 is present in peanut butter, i.e. 7 %. This clearly shows that consumption of avocado provides an abundant amount of vitamin B5. Therefore an individual can determine either of the food shall be consumed as per their diet.

Vitamin B6

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin required by the body for multiple functions. Protein, fat, and carbohydrate metabolism is important, and red blood cells and neurotransmitters are formed. The human body can not produce vitamin B6. Therefore it must be obtained from food or supplement. Most people get enough vitamin B6 through their diet, but there may be a risk of deficiency in some populations. Adequate consumption of vitamin B6 is important for optimum health and can even prevent and treat chronic diseases.

17 % of vitamin B6 can be obtained from peanut butter, whereas 29 % of vitamin B6 can be obtained from avocados. Therefore an individual can consume more avocado than peanut butter or make their diet as per the doctor’s suggestion.

Vitamin B12

Vitamin B12, also known as cobalamin, is an important vitamin that is soluble in water. This plays an important role in your red blood cells and DNA development, as well as in the proper functioning of your nervous system. Naturally, vitamin B12 is present in animal feeds, including meats, fish, poultry, es, and dairy. However, it can also be found in products fortified with B12, such as some bread varieties and plant-based milk. Sadly, deficiency with B12 is common, especially among the elderly. If you don’t want to eat enough from your diet or cannot digest enough of the food you consume, you’re at risk of malnutrition.

Though vitamin B12 is highly important for the human body yet, 0 % Vitamin B12 is present in both the food. So if we are comparing avocado and peanut butter via vitamin B12, then both the food is not better to consume to intake vitamin B12.

Comparison of avocado and peanut butter in terms of minerals

The chart below portrays the density of minerals. We have many vital electrolytes and minerals here. Again units are in percent of Reference Daily Intake (RDI), so anything above 10 percent would be considered high for this 200 calorie servin.

Types of MineralsPercentage of Minerals content
peanut butteravocados


Sodium is a vital electrolyte helping to maintain the water balance in and around your cells. This is important for the proper functioning of the muscle and nerve. It also helps to keep blood pressure stable. Symptoms of low sodium in the blood can differ from person to person. You may not feel any symptoms if your sodium levels are slowly dropping. The symptoms can be more severe if they decrease very rapidly. 10 % of mineral sodium is present in peanut butter, whereas only 1 % sodium is enriched in avocados. Therefore the person to have high sodium content shall prefer peanut butter above avocado.


Potassium is an electrolyte and a mineral. It allows the muscles to function, including the muscles that regulate breathing and heartbeat. There is a considerable difference regarding the content of potassium in avocado and peanut butter. 17 % potassium is found in avocados, whereas 6 % is found in peanut butter.


Calcium and vitamin D are essential when you’re young to build strong, dense bones and keep them strong and healthy as you ae. As per the data above, it is revealed that both the food avocado and peanut butter holds an equal amount of calcium in it. Both the food has 3 % calcium content in it.


Magnesium is a mineral that is crucial for the function of the body. Magnesium helps maintain normal blood pressure, strong bones, and a steady heart rhythm. 10 % magnesium is found in avocado, whereas 15 % magnesium is found in peanut butter. Hih amount of magnesium is found in peanut butter than avocado.


Phosphorus is the second mineral that is found in abundance in the body. For many functions, the body requires phosphorus, such as removing waste and restoring cells and tissues. Most people are ettin the amount of phosphorus they need from their daily diets. 21 % phosphorus is found in peanut butter, whereas 11 % phosphorus is found in avocados. A comparatively higher amount of phosphorus is found in peanut butter.


Iron is a mineral that plays many important purposes; the main one is to hold oxygen as part of red blood cells in the body. A deficiency can occur when the intake is too small to cover the daily amount you lose. Without enough iron, the body can not contain enough oxygen (haemoglobin) component in red blood cells to hold it. As a result, anaemia with iron deficiency may leave you fatigued and short of breath. Avocado and peanut butter are enriched with an equal amount of iron, i.e. 11 %. Therefore consumption of iron comparing both of the food has no benefits.


Manganese is a mineral by trace. It is vital to the human body, but it is only needed in small quantities by people. This also plays a part in shaping muscles, coagulation of the blood and reducing inflammation. Avocado is enriched with 8 % of manganese, whereas peanut butter is enriched with 22 % manganese. Therefore for the consumption of an adequate amount of manganese, one should have more peanut butter.


Selenium is an important mineral and must therefore be ingested from your diet. It is only required in small amounts but plays a major role in your body’s essential processes like your metabolism and thyroid function. A diet rich in selenium may help keep your heart healthy, as low selenium levels are associated with an increased risk of heart disease. 1 % selenium is found in avocado, whereas 4 % selenium is found in peanut butter. Slightly high selenium is found in peanut butter than avocado.


Copper is a trace mineral important to survival. It is found in all body tissues and plays a role in creating red blood cells and keeping nerve cells and the immune system together. It also allows the body to shape collagen and absorb iron and plays a role in generating energy. Peanut butter is enriched with 16 % copper, whereas 24 % of copper is found in avocados. 


Zinc is an important mineral in some naturally present foods, added to others, and available as a dietary supplement. In several cold lozenges, zinc is also present, and some over-the-counter medications are marketed as cold remedies. Zinc participates in many forms of cellular metabolism. 11 % of zinc is found in peanut butter, whereas 9 % of zinc is found in avocado. Thus slightly higher zinc is found in peanut butter than avocado.

Thus the peanut butter and avocado can be compared in terms of various nutrients that helps an individual to decide their preference among the two.


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