Avocado vs. Peas
Nutrition comparison of Avocado and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and peas:
- Both peas and avocado are high in dietary fiber and potassium.
- Avocado has 17.9 times less sugar than pea.
- Pea has 28.9 times less saturated fat than avocado.
- Pea has more thiamin, however, avocado contains more pantothenic acid.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and pea has 51% less calories than avocado - pea has 81 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Avocado has a macronutrient ratio of 4:19:77 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Peas | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 19% | 69% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Peas and avocado contain similar amounts of carbs - pea has 14.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both peas and avocado are high in dietary fiber. Avocado has 19% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 17.9 times less sugar than pea - pea has 5.7g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Pea has 177% more protein than avocado - pea has 5.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Pea has 28.9 times less saturated fat than avocado - pea has 0.07g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 355% more Vitamin C than avocado - pea has 40mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Pea has 443% more Vitamin A than avocado - pea has 38ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 14 times more Vitamin E than pea - pea has 0.13mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Peas and avocado contain similar amounts of Vitamin K - pea has 24.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Pea has more thiamin, however, avocado contains more pantothenic acid. Both avocado and peas contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Avocado | Peas | |
|---|---|---|
| Thiamin | 0.075 MG | 0.266 MG |
| Riboflavin | 0.143 MG | 0.132 MG |
| Niacin | 1.912 MG | 2.09 MG |
| Pantothenic acid | 1.463 MG | 0.104 MG |
| Vitamin B6 | 0.287 MG | 0.169 MG |
| Folate | 89 UG | 65 UG |
Minerals
calcium
Pea has 92% more calcium than avocado - pea has 25mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pea has 141% more iron than avocado - pea has 1.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both peas and avocado are high in potassium. Avocado has 108% more potassium than pea - pea has 244mg 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, both avocado and peas contain significant amounts of alpha-carotene.
| Avocado | Peas | |
|---|---|---|
| beta-carotene | 63 UG | 449 UG |
| alpha-carotene | 24 UG | 21 UG |
| lutein + zeaxanthin | 271 UG | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than pea per 100 grams.
| Avocado | Peas | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.035 G |
| Total | 0.125 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than pea per 100 grams.
| Avocado | Peas | |
|---|---|---|
| linoleic acid | 1.674 G | 0.152 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.152 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 (%) |
Peas 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 peas or avocado contain more calories in 100 grams?Avocado is high in calories and pea has 50% less calories than avocado - pea has 81 calories in 100g and avocado has 167 calories.
Does peas or avocado have more carbohydrates?
By weight, peas and avocado contain similar amounts of carbs - pea has 14.5g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does peas or avocado contain more potassium?
Both peas and avocado are high in potassium. Avocado has 110% more potassium than pea - pea has 244mg of potassium in 100 grams and avocado has 507mg of potassium.