Avocado vs. Zucchini
Nutrition comparison of Avocado and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and zucchini:
- Both zucchini and avocado are high in potassium.
- Avocado has more alpha-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than avocado.
- Avocado has more niacin, pantothenic acid and folate.
- Avocado is an excellent source of dietary fiber.
- Zucchini has 24.3 times less saturated fat than avocado.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and zucchini has 90% less calories than avocado - zucchini has 17 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 zucchini per calorie. Avocado has a macronutrient ratio of 4:19:77 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Zucchini | |
|---|---|---|
| Protein | 4% | 24% |
| Carbohydrates | 19% | 62% |
| Fat | 77% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and avocado contain similar amounts of carbs - zucchini has 3.1g 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 580% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Zucchini and avocado contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Zucchini and avocado contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Zucchini has 24.3 times less saturated fat than avocado - zucchini has 0.08g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 103% more Vitamin C than avocado - zucchini has 17.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Zucchini and avocado contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 15 times more Vitamin E than zucchini - zucchini has 0.12mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Zucchini and avocado contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid and folate. Both avocado and zucchini contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Avocado | Zucchini | |
|---|---|---|
| Thiamin | 0.075 MG | 0.045 MG |
| Riboflavin | 0.143 MG | 0.094 MG |
| Niacin | 1.912 MG | 0.451 MG |
| Pantothenic acid | 1.463 MG | 0.204 MG |
| Vitamin B6 | 0.287 MG | 0.163 MG |
| Folate | 89 UG | 24 UG |
Minerals
calcium
Zucchini and avocado contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Zucchini and avocado contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both zucchini and avocado are high in potassium. Avocado has 94% more potassium than zucchini - zucchini has 261mg 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, avocado has more alpha-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than avocado per 100 grams. Both avocado and zucchini contain significant amounts of beta-carotene.
| Avocado | Zucchini | |
|---|---|---|
| beta-carotene | 63 UG | 120 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Avocado | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.061 G |
| Total | 0.125 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than zucchini per 100 grams.
| Avocado | Zucchini | |
|---|---|---|
| linoleic acid | 1.674 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 1.674 G | 0.031 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 (%) |
Zucchini 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 zucchini or avocado contain more calories in 100 grams?Avocado is high in calories and zucchini has 90% less calories than avocado - zucchini has 17 calories in 100g and avocado has 167 calories.
Does zucchini or avocado have more carbohydrates?
By weight, zucchini and avocado contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does zucchini or avocado contain more potassium?
Both zucchini and avocado are high in potassium. Avocado has 90% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and avocado has 507mg of potassium.