Avocado vs. Chicken Breast
Nutrition comparison of Avocado and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and chicken breast:
- Both chicken breast and avocado are high in calories and potassium.
- Avocado has signficantly more Vitamin C than chicken breast.
- Avocado is an excellent source of dietary fiber.
- Chicken breast has 52% less saturated fat than avocado.
- Chicken breast has more niacin, Vitamin B6 and Vitamin B12, however, avocado contains more folate.
- Chicken breast is an excellent source of protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and avocado are high in calories. Chicken breast is very similar to chicken breast for calories - chicken breast has 165 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Avocado has a macronutrient ratio of 4:19:77 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Chicken Breast | |
|---|---|---|
| Protein | 4% | 79% |
| Carbohydrates | 19% | ~ |
| Fat | 77% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - avocado has 6.8g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Avocado and chicken breast contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 14 times more protein than avocado - chicken breast has 31g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Chicken breast has 52% less saturated fat than avocado - chicken breast has 1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
cholesterol
Avocado has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than chicken breast - avocado has 8.8mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast and avocado contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than avocado - chicken breast has 5iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 630% more Vitamin E than chicken breast - chicken breast has 0.27mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 69 times more Vitamin K than chicken breast - chicken breast has 0.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, Vitamin B6 and Vitamin B12, however, avocado contains more folate. Both avocado and chicken breast contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Avocado | Chicken Breast | |
|---|---|---|
| Thiamin | 0.075 MG | 0.07 MG |
| Riboflavin | 0.143 MG | 0.114 MG |
| Niacin | 1.912 MG | 13.712 MG |
| Pantothenic acid | 1.463 MG | 0.965 MG |
| Vitamin B6 | 0.287 MG | 0.6 MG |
| Folate | 89 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chicken breast and avocado contain similar amounts of calcium - chicken breast has 15mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Chicken breast has 70% more iron than avocado - chicken breast has 1mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both chicken breast and avocado are high in potassium. Avocado has 98% more potassium than chicken breast - chicken breast has 256mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than avocado per 100 grams.
| Avocado | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.125 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than chicken breast per 100 grams.
| Avocado | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.674 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 1.674 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Avocado g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or avocado contain more calories in 100 grams?Both chicken breast and avocado are high in calories. Chicken breast is quite similar to chicken breast for calories - chicken breast has 165 calories in 100g and avocado has 167 calories.
Is chicken breast or avocado better for protein?
Chicken breast is a fantastic source of protein and it has 14 times more protein than avocado - chicken breast has 31g of protein per 100 grams and avocado has 2g of protein.
Does chicken breast or avocado contain more potassium?
Both chicken breast and avocado are high in potassium. Avocado has 100% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and avocado has 507mg of potassium.