Avocado vs. Grapes
Nutrition comparison of Avocado and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and grapes:
- Avocado has 52% less carbohydrates than grape.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly less sugar than grape.
- Avocado is an excellent source of dietary fiber and potassium.
- Grape has 38.3 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and grape has 59% less calories than avocado - avocado has 167 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to grapes for protein. Avocado has a macronutrient ratio of 4:19:77 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Grapes | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 94% |
| Fat | 77% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 52% less carbohydrates than grape - avocado has 8.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 656% more dietary fiber than grape - avocado has 6.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Avocado has signficantly less sugar than grape - avocado has 0.3g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Avocado and grapes contain similar amounts of protein - avocado has 2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 38.3 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Avocado has 175% more Vitamin C than grape - avocado has 8.8mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Avocado and grapes contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Avocado has 937% more Vitamin E than grape - avocado has 2mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Avocado and grapes contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and grapes contain significant amounts of thiamin.
| Avocado | Grapes | |
|---|---|---|
| Thiamin | 0.075 MG | 0.069 MG |
| Riboflavin | 0.143 MG | 0.07 MG |
| Niacin | 1.912 MG | 0.188 MG |
| Pantothenic acid | 1.463 MG | 0.05 MG |
| Vitamin B6 | 0.287 MG | 0.086 MG |
| Folate | 89 UG | 2 UG |
Minerals
calcium
Avocado and grapes contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Avocado and grapes contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Avocado is an excellent source of potassium and it has 165% more potassium than grape - avocado has 507mg of potassium per 100 grams and grape has 191mg 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 grapes contain significant amounts of beta-carotene.
| Avocado | Grapes | |
|---|---|---|
| beta-carotene | 63 UG | 39 UG |
| alpha-carotene | 24 UG | 1 UG |
| lutein + zeaxanthin | 271 UG | 72 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than grape per 100 grams.
| Avocado | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.011 G |
| Total | 0.125 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than grape per 100 grams.
| Avocado | Grapes | |
|---|---|---|
| linoleic acid | 1.674 G | 0.037 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.037 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 (%) |
Grapes 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 grapes contain more calories in 100 grams?Avocado is high in calories and grape has 60% less calories than avocado - avocado has 167 calories in 100g and grape has 69 calories.
Does avocado or grapes have more carbohydrates?
By weight, avocado has 50% fewer carbohydrates than grape - avocado has 8.6g of carbs for 100g and grape has 18.1g of carbohydrates.
Does avocado or grapes contain more potassium?
Avocado is a rich source of potassium and it has 170% more potassium than grape - avocado has 507mg of potassium in 100 grams and grape has 191mg of potassium.