Avocado vs. Almond Butter
Nutrition comparison of Avocado and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and almond butter:
- Both almond butter and avocado are high in calories, dietary fiber and potassium.
- Almond butter has more riboflavin, however, avocado contains more pantothenic acid and Vitamin B6.
- Almond butter is an excellent source of Vitamin E, calcium, iron and protein.
- Avocado has 19.9 times less sugar than almond butter.
- Avocado has 54% less carbohydrates than almond butter.
- Avocado has signficantly more Vitamin C than almond butter.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and avocado are high in calories. Almond butter has 268% more calories than avocado - almond butter has 614 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and similar to almond butter for fat. Avocado has a macronutrient ratio of 4:19:77 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Almond Butter | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 19% | 11% |
| Fat | 77% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 54% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both almond butter and avocado are high in dietary fiber. Almond butter has 51% more dietary fiber than avocado - almond butter has 10.3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 19.9 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 969% more protein than avocado - almond butter has 21g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and avocado has 68% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than almond butter - avocado has 8.8mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than almond butter - avocado has 7ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 11 times more Vitamin E than avocado - almond butter has 24.2mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than almond butter - avocado has 21ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, however, avocado contains more pantothenic acid and Vitamin B6. Both avocado and almond butter contain significant amounts of thiamin, niacin and folate.
| Avocado | Almond Butter | |
|---|---|---|
| Thiamin | 0.075 MG | 0.041 MG |
| Riboflavin | 0.143 MG | 0.939 MG |
| Niacin | 1.912 MG | 3.155 MG |
| Pantothenic acid | 1.463 MG | 0.318 MG |
| Vitamin B6 | 0.287 MG | 0.103 MG |
| Folate | 89 UG | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 25 times more calcium than avocado - almond butter has 347mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Almond butter is an excellent source of iron and it has 472% more iron than avocado - almond butter has 3.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both almond butter and avocado are high in potassium. Almond butter has 48% more potassium than avocado - almond butter has 748mg of potassium per 100 grams and avocado has 507mg 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,
| Avocado | Almond Butter | |
|---|---|---|
| beta-carotene | 63 UG | 1 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Avocado | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.007 G |
| Total | 0.125 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than avocado per 100 grams.
| Avocado | Almond Butter | |
|---|---|---|
| linoleic acid | 1.674 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 1.674 G | 13.616 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: Avocado (Avocados, raw, California) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Avocado g
()
|
Daily Values (%) |
Almond Butter 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 almond butter or avocado contain more calories in 100 grams?Both almond butter and avocado are high in calories. Almond butter has 270% more calories than avocado - almond butter has 614 calories in 100g and avocado has 167 calories.
Does almond butter or avocado contain more calcium?
Almond butter is a rich source of calcium and it has 25 times more calcium than avocado - almond butter has 347mg of calcium in 100 grams and avocado has 13mg of calcium.
Does almond butter or avocado contain more iron?
Almond butter is an abundant source of iron and it has 470% more iron than avocado - almond butter has 3.5mg of iron in 100 grams and avocado has 0.61mg of iron.
Does almond butter or avocado contain more potassium?
Both almond butter and avocado are high in potassium. Almond butter has 50% more potassium than avocado - almond butter has 748mg of potassium in 100 grams and avocado has 507mg of potassium.