Avocado vs. Chestnut
Nutrition comparison of Avocado and Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and chestnut:
- Both chestnut and avocado are high in calories, dietary fiber and potassium.
- Avocado has 34.3 times less sugar than chestnut.
- Chestnut has 4.1 times less saturated fat than avocado.
- Chestnut has more thiamin, however, avocado contains more pantothenic acid.
- Chestnut is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chestnut and avocado are high in calories. Chestnut has 47% more calories than avocado - chestnut has 245 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to chestnut for protein. Avocado has a macronutrient ratio of 4:19:77 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Chestnut | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 19% | 87% |
| Fat | 77% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and avocado has 84% less carbohydrates than chestnut - chestnut has 53g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both chestnut and avocado are high in dietary fiber. Avocado has 33% more dietary fiber than chestnut - chestnut has 5.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 34.3 times less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Chestnut and avocado contain similar amounts of protein - chestnut has 3.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Chestnut has 4.1 times less saturated fat than avocado - chestnut has 0.41g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 195% more Vitamin C than avocado - chestnut has 26mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Chestnut and avocado contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 294% more Vitamin E than chestnut - chestnut has 0.5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Chestnut and avocado contain similar amounts of Vitamin K - chestnut has 7.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Chestnut has more thiamin, however, avocado contains more pantothenic acid. Both avocado and chestnut contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Avocado | Chestnut | |
|---|---|---|
| Thiamin | 0.075 MG | 0.243 MG |
| Riboflavin | 0.143 MG | 0.175 MG |
| Niacin | 1.912 MG | 1.342 MG |
| Pantothenic acid | 1.463 MG | 0.554 MG |
| Vitamin B6 | 0.287 MG | 0.497 MG |
| Folate | 89 UG | 70 UG |
Minerals
calcium
Chestnut has 123% more calcium than avocado - chestnut has 29mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Chestnut and avocado contain similar amounts of iron - chestnut has 0.91mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both chestnut and avocado are high in potassium. Chestnut has 17% more potassium than avocado - chestnut has 592mg 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 | Chestnut | |
|---|---|---|
| beta-carotene | 63 UG | 14 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 13 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and chestnut contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.093 G |
| Total | 0.125 G | 0.093 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than chestnut per 100 grams.
| Avocado | Chestnut | |
|---|---|---|
| linoleic acid | 1.674 G | 0.776 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.776 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 (%) |
Chestnut 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 chestnut or avocado contain more calories in 100 grams?Both chestnut and avocado are high in calories. Chestnut has 50% more calories than avocado - chestnut has 245 calories in 100g and avocado has 167 calories.
Does chestnut or avocado have more carbohydrates?
By weight, chestnut is high in carbohydrates and avocado has 80% fewer carbohydrates than chestnut - chestnut has 53g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does chestnut or avocado contain more potassium?
Both chestnut and avocado are high in potassium. Chestnut has 20% more potassium than avocado - chestnut has 592mg of potassium in 100 grams and avocado has 507mg of potassium.