Avocado vs. Almonds
Nutrition comparison of Avocado and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and almonds:
- Both almonds and avocado are high in calories, dietary fiber and potassium.
- Almond has more thiamin and riboflavin, however, avocado contains more pantothenic acid.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Avocado has 13.5 times less sugar than almond.
- Avocado has 60% less carbohydrates than almond.
- Avocado has signficantly more Vitamin C than almond.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and avocado are high in calories. Almond has 247% more calories than avocado - almond has 579 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and heavier in fat compared to almonds per calorie. Avocado has a macronutrient ratio of 4:19:77 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Almonds | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 19% | 14% |
| Fat | 77% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 60% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both almonds and avocado are high in dietary fiber. Almond has 84% more dietary fiber than avocado - almond has 12.5g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 13.5 times less sugar than almond - almond has 4.4g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 979% more protein than avocado - almond has 21.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Avocado has 44% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both almonds and avocado are low in trans fat - almond has 0.02g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than almond - avocado has 8.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than almond - avocado has 7ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 12 times more Vitamin E than avocado - almond has 25.6mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than almond - avocado has 21ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin and riboflavin, however, avocado contains more pantothenic acid. Both avocado and almonds contain significant amounts of niacin, Vitamin B6 and folate.
| Avocado | Almonds | |
|---|---|---|
| Thiamin | 0.075 MG | 0.205 MG |
| Riboflavin | 0.143 MG | 1.138 MG |
| Niacin | 1.912 MG | 3.618 MG |
| Pantothenic acid | 1.463 MG | 0.471 MG |
| Vitamin B6 | 0.287 MG | 0.137 MG |
| Folate | 89 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 19 times more calcium than avocado - almond has 269mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Almond is an excellent source of iron and it has 508% more iron than avocado - almond has 3.7mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both almonds and avocado are high in potassium. Almond has 45% more potassium than avocado - almond has 733mg 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 | Almonds | |
|---|---|---|
| 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 per 100 grams.
| Avocado | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.003 G |
| Total | 0.125 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than avocado per 100 grams.
| Avocado | Almonds | |
|---|---|---|
| linoleic acid | 1.674 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.674 G | 12.326 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.
Avocado g
()
|
Daily Values (%) |
Almonds 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 almonds or avocado contain more calories in 100 grams?Both almonds and avocado are high in calories. Almond has 250% more calories than avocado - almond has 579 calories in 100g and avocado has 167 calories.
Does almonds or avocado contain more calcium?
Almond is a rich source of calcium and it has 19 times more calcium than avocado - almond has 269mg of calcium in 100 grams and avocado has 13mg of calcium.
Does almonds or avocado contain more iron?
Almond is an abundant source of iron and it has 510% more iron than avocado - almond has 3.7mg of iron in 100 grams and avocado has 0.61mg of iron.
Does almonds or avocado contain more potassium?
Both almonds and avocado are high in potassium. Almond has 50% more potassium than avocado - almond has 733mg of potassium in 100 grams and avocado has 507mg of potassium.