Apple vs. Avocado
Nutrition comparison of Apple and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and avocado:
- Both apple and avocado are high in dietary fiber.
- Apple has 74.9 times less saturated fat than avocado.
- Avocado has 33.6 times less sugar than apple.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 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 has 69% less calories than avocado - apple has 52 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, apple is much heavier in carbs, much lighter in fat and similar to avocado for protein. Apple has a macronutrient ratio of 2:96:3 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Avocado | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 96% | 19% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Apple and avocado contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both apple and avocado are high in dietary fiber. Avocado has 183% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 33.6 times less sugar than apple - apple has 10.4g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Avocado has 654% more protein than apple - apple has 0.26g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Apple has 74.9 times less saturated fat than avocado - apple has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 91% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Apple and avocado contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 994% more Vitamin E than apple - apple has 0.18mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Apple and avocado contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Avocado | |
|---|---|---|
| Thiamin | 0.017 MG | 0.075 MG |
| Riboflavin | 0.026 MG | 0.143 MG |
| Niacin | 0.091 MG | 1.912 MG |
| Pantothenic acid | 0.061 MG | 1.463 MG |
| Vitamin B6 | 0.041 MG | 0.287 MG |
| Folate | 3 UG | 89 UG |
Minerals
calcium
Apple and avocado contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 408% more iron than apple - apple has 0.12mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 374% more potassium than apple - apple has 107mg 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,
| Apple | Avocado | |
|---|---|---|
| beta-carotene | 27 UG | 63 UG |
| lutein + zeaxanthin | 29 UG | 271 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 per 100 grams.
| Apple | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.125 G |
| Total | 0.009 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than apple per 100 grams.
| Apple | Avocado | |
|---|---|---|
| linoleic acid | 0.043 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.043 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.
Apple 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 apple or avocado contain more calories in 100 grams?Avocado is high in calories and apple has 70% less calories than avocado - apple has 52 calories in 100g and avocado has 167 calories.
Does apple or avocado have more carbohydrates?
By weight, apple and avocado contain similar amounts of carbs - apple has 13.8g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does apple or avocado contain more potassium?
Avocado is a rich source of potassium and it has 370% more potassium than apple - apple has 107mg of potassium in 100 grams and avocado has 507mg of potassium.