Avocado vs. White Beans
Nutrition comparison of Avocado and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and white beans:
- Both avocado and white beans are high in calories, dietary fiber and potassium.
- Avocado has 59% less carbohydrates than white bean.
- Avocado has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Avocado has signficantly more Vitamin C than white bean.
- White bean has 27.7 times less saturated fat than avocado.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and white beans are high in calories. Avocado has 46% more calories than white bean - avocado has 167 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Avocado has a macronutrient ratio of 4:19:77 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | White Beans | |
|---|---|---|
| Protein | 4% | 25% |
| Carbohydrates | 19% | 73% |
| Fat | 77% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 59% less carbohydrates than white bean - avocado has 8.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both avocado and white beans are high in dietary fiber. Avocado has 42% more dietary fiber than white bean - avocado has 6.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Avocado and white beans contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 270% more protein than avocado - avocado has 2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 27.7 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than white bean - avocado has 8.8mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than white bean - avocado has 7ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Avocado and white beans contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Avocado and white beans contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both avocado and white beans contain significant amounts of thiamin and folate.
| Avocado | White Beans | |
|---|---|---|
| Thiamin | 0.075 MG | 0.096 MG |
| Riboflavin | 0.143 MG | 0.037 MG |
| Niacin | 1.912 MG | 0.113 MG |
| Pantothenic acid | 1.463 MG | 0.185 MG |
| Vitamin B6 | 0.287 MG | 0.075 MG |
| Folate | 89 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 462% more calcium than avocado - avocado has 13mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 390% more iron than avocado - avocado has 0.61mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both avocado and white beans are high in potassium. Avocado has 12% more potassium than white bean - avocado has 507mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Avocado | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.056 G |
| Total | 0.125 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than white bean per 100 grams.
| Avocado | White Beans | |
|---|---|---|
| linoleic acid | 1.674 G | 0.067 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.067 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.
Note: The specific food items compared are: Avocado (Avocados, raw, California) and White Beans (Beans, white, mature seeds, canned) .
Avocado g
()
|
Daily Values (%) |
White Beans 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 white beans contain more calories in 100 grams?Both avocado and white beans are high in calories. Avocado has 50% more calories than white bean - avocado has 167 calories in 100g and white bean has 114 calories.
Does avocado or white beans have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than white bean - avocado has 8.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does avocado or white beans contain more calcium?
White bean is a rich source of calcium and it has 460% more calcium than avocado - avocado has 13mg of calcium in 100 grams and white bean has 73mg of calcium.
Does avocado or white beans contain more potassium?
Both avocado and white beans are high in potassium. Avocado has 10% more potassium than white bean - avocado has 507mg of potassium in 100 grams and white bean has 454mg of potassium.