Avocado vs. Peanuts
Nutrition comparison of Avocado and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and peanuts:
- Both avocado and peanuts are high in calories, dietary fiber and potassium.
- Avocado has 15.3 times less sugar than peanut.
- Avocado has 59% less carbohydrates than peanut.
- Avocado has signficantly more Vitamin C than peanut.
- Peanut has more niacin.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and peanuts are high in calories. Peanut has 251% more calories than avocado - avocado has 167 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and heavier in fat compared to peanuts per calorie. Avocado has a macronutrient ratio of 4:19:77 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Peanuts | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 19% | 14% |
| Fat | 77% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 59% less carbohydrates than peanut - avocado has 8.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both avocado and peanuts are high in dietary fiber. Peanut has 24% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Avocado has 15.3 times less sugar than peanut - avocado has 0.3g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 11 times more protein than avocado - avocado has 2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and avocado has 72% less saturated fat than peanut - avocado has 2.1g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and avocado are low in trans fat - peanut has 0.03g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than peanut - avocado has 8.8mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than peanut - avocado has 7ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 150% more Vitamin E than avocado - avocado has 2mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than peanut - avocado has 21ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin. Both avocado and peanuts contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Peanuts | |
|---|---|---|
| Thiamin | 0.075 MG | 0.152 MG |
| Riboflavin | 0.143 MG | 0.197 MG |
| Niacin | 1.912 MG | 14.355 MG |
| Pantothenic acid | 1.463 MG | 1.011 MG |
| Vitamin B6 | 0.287 MG | 0.466 MG |
| Folate | 89 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 346% more calcium than avocado - avocado has 13mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 159% more iron than avocado - avocado has 0.61mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both avocado and peanuts are high in potassium. Peanut has 25% more potassium than avocado - avocado has 507mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Avocado | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.026 G |
| Total | 0.125 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than avocado per 100 grams.
| Avocado | Peanuts | |
|---|---|---|
| linoleic acid | 1.674 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 1.674 G | 9.719 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 (%) |
Peanuts 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 peanuts contain more calories in 100 grams?Both avocado and peanuts are high in calories. Peanut has 250% more calories than avocado - avocado has 167 calories in 100g and peanut has 587 calories.
Does avocado or peanuts contain more potassium?
Both avocado and peanuts are high in potassium. Peanut has 30% more potassium than avocado - avocado has 507mg of potassium in 100 grams and peanut has 634mg of potassium.