Avocado vs. Tomato
Nutrition comparison of Avocado and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and tomato:
- Both tomato and avocado are high in potassium.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber.
- Tomato has 74.9 times less saturated fat than avocado.
- Tomato has more beta-carotene, alpha-carotene and lycopene than avocado, however, avocado contains more lutein + zeaxanthin than tomato.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and tomato has 89% less calories than avocado - tomato has 18 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Avocado has a macronutrient ratio of 4:19:77 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Tomato | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 19% | 75% |
| Fat | 77% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato and avocado contain similar amounts of carbs - tomato has 3.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 467% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Tomato and avocado contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Tomato and avocado contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Tomato has 74.9 times less saturated fat than avocado - tomato has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 56% more Vitamin C than avocado - tomato has 13.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Tomato has 500% more Vitamin A than avocado - tomato has 42ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 265% more Vitamin E than tomato - tomato has 0.54mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Tomato and avocado contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Tomato | |
|---|---|---|
| Thiamin | 0.075 MG | 0.037 MG |
| Riboflavin | 0.143 MG | 0.019 MG |
| Niacin | 1.912 MG | 0.594 MG |
| Pantothenic acid | 1.463 MG | 0.089 MG |
| Vitamin B6 | 0.287 MG | 0.08 MG |
| Folate | 89 UG | 15 UG |
Minerals
calcium
Tomato and avocado contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Tomato and avocado contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both tomato and avocado are high in potassium. Avocado has 114% more potassium than tomato - tomato has 237mg 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, tomato has more beta-carotene, alpha-carotene and lycopene than avocado per 100 grams, however, avocado contains more lutein + zeaxanthin than tomato per 100 grams.
| Avocado | Tomato | |
|---|---|---|
| beta-carotene | 63 UG | 449 UG |
| alpha-carotene | 24 UG | 101 UG |
| lutein + zeaxanthin | 271 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Avocado | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.003 G |
| Total | 0.125 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than tomato per 100 grams.
| Avocado | Tomato | |
|---|---|---|
| linoleic acid | 1.674 G | 0.08 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.08 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 (%) |
Tomato 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 tomato or avocado contain more calories in 100 grams?Avocado is high in calories and tomato has 90% less calories than avocado - tomato has 18 calories in 100g and avocado has 167 calories.
Does tomato or avocado have more carbohydrates?
By weight, tomato and avocado contain similar amounts of carbs - tomato has 3.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does tomato or avocado contain more potassium?
Both tomato and avocado are high in potassium. Avocado has 110% more potassium than tomato - tomato has 237mg of potassium in 100 grams and avocado has 507mg of potassium.