Apple Juice vs. Avocado
Nutrition comparison of Apple Juice and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and avocado:
- Apple juice has 95.6 times less saturated fat than avocado.
- Avocado has 31 times less sugar than apple juice.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and apple juice has 72% less calories than avocado - avocado has 167 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is much heavier in carbs, much lighter in fat and similar to avocado for protein. Apple juice has a macronutrient ratio of 1:97:2 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Avocado | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 97% | 19% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and apple juice contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 33 times more dietary fiber than apple juice - avocado has 6.8g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Avocado has 31 times less sugar than apple juice - avocado has 0.3g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Avocado has 18 times more protein than apple juice - avocado has 2g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Apple juice has 95.6 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Avocado has 878% more Vitamin C than apple juice - avocado has 8.8mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than apple juice - avocado has 7ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Avocado has 196 times more Vitamin E than apple juice - avocado has 2mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than apple juice - avocado has 21ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple Juice | Avocado | |
|---|---|---|
| Thiamin | 0.021 MG | 0.075 MG |
| Riboflavin | 0.017 MG | 0.143 MG |
| Niacin | 0.073 MG | 1.912 MG |
| Pantothenic acid | 0.049 MG | 1.463 MG |
| Vitamin B6 | 0.018 MG | 0.287 MG |
| Folate | ~ | 89 UG |
Minerals
calcium
Avocado and apple juice contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Avocado has 408% more iron than apple juice - avocado has 0.61mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Avocado is an excellent source of potassium and it has 402% more potassium than apple juice - avocado has 507mg of potassium per 100 grams and apple juice has 101mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Apple Juice | Avocado | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 271 UG |
| beta-carotene | ~ | 63 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Apple Juice | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.125 G |
| Total | 0.007 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than apple juice per 100 grams.
| Apple Juice | Avocado | |
|---|---|---|
| linoleic acid | 0.033 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.033 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Avocado (Avocados, raw, California) .
Apple Juice g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does avocado or apple juice contain more calories in 100 grams?Avocado is high in calories and apple juice has 70% less calories than avocado - avocado has 167 calories in 100g and apple juice has 46 calories.
Does avocado or apple juice have more carbohydrates?
By weight, avocado and apple juice contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and apple juice has 11.3g of carbohydrates.
Does avocado or apple juice contain more potassium?
Avocado is a rich source of potassium and it has 400% more potassium than apple juice - avocado has 507mg of potassium in 100 grams and apple juice has 101mg of potassium.