Avocado vs. Cherries
Nutrition comparison of Avocado and Cherries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cherries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and cherries:
- Both avocado and cherries are high in dietary fiber and potassium.
- Avocado has 41.7 times less sugar than cherry.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cherry has 54.9 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Cherries (Cherries, sweet, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and cherry has 62% less calories than avocado - avocado has 167 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to cherries for protein. Avocado has a macronutrient ratio of 4:19:77 and for cherries, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Cherries | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 19% | 91% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 46% less carbohydrates than cherry - avocado has 8.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both avocado and cherries are high in dietary fiber. Avocado has 224% more dietary fiber than cherry - avocado has 6.8g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Avocado has 41.7 times less sugar than cherry - avocado has 0.3g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Avocado and cherries contain similar amounts of protein - avocado has 2g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Cherry has 54.9 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Avocado and cherries contain similar amounts of Vitamin C - avocado has 8.8mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Avocado and cherries contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Avocado has 27 times more Vitamin E than cherry - avocado has 2mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Avocado and cherries contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Cherries | |
|---|---|---|
| Thiamin | 0.075 MG | 0.027 MG |
| Riboflavin | 0.143 MG | 0.033 MG |
| Niacin | 1.912 MG | 0.154 MG |
| Pantothenic acid | 1.463 MG | 0.199 MG |
| Vitamin B6 | 0.287 MG | 0.049 MG |
| Folate | 89 UG | 4 UG |
Minerals
calcium
Avocado and cherries contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Avocado and cherries contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both avocado and cherries are high in potassium. Avocado has 128% more potassium than cherry - avocado has 507mg of potassium per 100 grams and cherry has 222mg 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, both avocado and cherries contain significant amounts of beta-carotene.
| Avocado | Cherries | |
|---|---|---|
| beta-carotene | 63 UG | 38 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 85 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than cherry per 100 grams.
| Avocado | Cherries | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.026 G |
| Total | 0.125 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than cherry per 100 grams.
| Avocado | Cherries | |
|---|---|---|
| linoleic acid | 1.674 G | 0.027 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.027 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 (%) |
Cherries 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 cherries contain more calories in 100 grams?Avocado is high in calories and cherry has 60% less calories than avocado - avocado has 167 calories in 100g and cherry has 63 calories.
Does avocado or cherries have more carbohydrates?
By weight, avocado has 50% fewer carbohydrates than cherry - avocado has 8.6g of carbs for 100g and cherry has 16g of carbohydrates.
Does avocado or cherries contain more potassium?
Both avocado and cherries are high in potassium. Avocado has 130% more potassium than cherry - avocado has 507mg of potassium in 100 grams and cherry has 222mg of potassium.