Avocado vs. Coconut
Nutrition comparison of Avocado and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and coconut:
- Both coconut and avocado are high in calories, dietary fiber and potassium.
- Avocado has 19.7 times less sugar than coconut.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut is a great source of iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and avocado are high in calories. Coconut has 112% more calories than avocado - coconut has 354 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is similar to coconut for protein, carbs and fat. Avocado has a macronutrient ratio of 4:19:77 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Coconut | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 16% |
| Fat | 77% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 43% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both coconut and avocado are high in dietary fiber. Coconut has 32% more dietary fiber than avocado - coconut has 9g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 19.7 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Coconut and avocado contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Coconut is high in saturated fat and avocado has 93% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 167% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than coconut - avocado has 7ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Avocado has 721% more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 104 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and coconut contain significant amounts of thiamin.
| Avocado | Coconut | |
|---|---|---|
| Thiamin | 0.075 MG | 0.066 MG |
| Riboflavin | 0.143 MG | 0.02 MG |
| Niacin | 1.912 MG | 0.54 MG |
| Pantothenic acid | 1.463 MG | 0.3 MG |
| Vitamin B6 | 0.287 MG | 0.054 MG |
| Folate | 89 UG | 26 UG |
Minerals
calcium
Coconut and avocado contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Coconut is a great source of iron and it has 298% more iron than avocado - coconut has 2.4mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both coconut and avocado are high in potassium. Avocado has 42% more potassium than coconut - coconut has 356mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than coconut per 100 grams.
| Avocado | Coconut | |
|---|---|---|
| linoleic acid | 1.674 G | 0.366 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.366 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 (%) |
Coconut 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 coconut or avocado contain more calories in 100 grams?Both coconut and avocado are high in calories. Coconut has 110% more calories than avocado - coconut has 354 calories in 100g and avocado has 167 calories.
Does coconut or avocado contain more potassium?
Both coconut and avocado are high in potassium. Avocado has 40% more potassium than coconut - coconut has 356mg of potassium in 100 grams and avocado has 507mg of potassium.