Avocado vs. Carrots
Nutrition comparison of Avocado and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and carrots:
- Both carrots and avocado are high in dietary fiber and potassium.
- Avocado has 14.8 times less sugar than carrot.
- Avocado has more riboflavin, pantothenic acid and folate.
- Carrot has 65.4 times less saturated fat than avocado.
- Carrot is an excellent source of Vitamin A.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and carrot has 75% less calories than avocado - carrot has 41 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 carrots per calorie. Avocado has a macronutrient ratio of 4:19:77 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Carrots | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 19% | 87% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and avocado contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both carrots and avocado are high in dietary fiber. Avocado has 143% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 14.8 times less sugar than carrot - carrot has 4.7g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Carrots and avocado contain similar amounts of protein - carrot has 0.93g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Carrot has 65.4 times less saturated fat than avocado - carrot has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 49% more Vitamin C than carrot - carrot has 5.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 118 times more Vitamin A than avocado - carrot has 835ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Carrots and avocado contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Carrots and avocado contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, pantothenic acid and folate. Both avocado and carrots contain significant amounts of thiamin, niacin and Vitamin B6.
| Avocado | Carrots | |
|---|---|---|
| Thiamin | 0.075 MG | 0.066 MG |
| Riboflavin | 0.143 MG | 0.058 MG |
| Niacin | 1.912 MG | 0.983 MG |
| Pantothenic acid | 1.463 MG | 0.273 MG |
| Vitamin B6 | 0.287 MG | 0.138 MG |
| Folate | 89 UG | 19 UG |
Minerals
calcium
Carrot has 154% more calcium than avocado - carrot has 33mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Carrots and avocado contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both carrots and avocado are high in potassium. Avocado has 58% more potassium than carrot - carrot has 320mg 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 carrots contain significant amounts of lutein + zeaxanthin.
| Avocado | Carrots | |
|---|---|---|
| beta-carotene | 63 UG | 8285 UG |
| alpha-carotene | 24 UG | 3477 UG |
| lutein + zeaxanthin | 271 UG | 256 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Avocado | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.002 G |
| Total | 0.125 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than carrot per 100 grams.
| Avocado | Carrots | |
|---|---|---|
| linoleic acid | 1.674 G | 0.1 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.1 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 (%) |
Carrots 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 carrots or avocado contain more calories in 100 grams?Avocado is high in calories and carrot has 80% less calories than avocado - carrot has 41 calories in 100g and avocado has 167 calories.
Does carrots or avocado have more carbohydrates?
By weight, carrots and avocado contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does carrots or avocado contain more potassium?
Both carrots and avocado are high in potassium. Avocado has 60% more potassium than carrot - carrot has 320mg of potassium in 100 grams and avocado has 507mg of potassium.