Avocado vs. Garlic
Nutrition comparison of Avocado and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and garlic:
- Both garlic and avocado are high in calories, dietary fiber and potassium.
- Garlic has 22.8 times less saturated fat than avocado.
- Garlic has more thiamin and Vitamin B6, however, avocado contains more niacin, pantothenic acid and folate.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and avocado are high in calories. Garlic is very similar to garlic for calories - garlic has 149 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 garlic per calorie. Avocado has a macronutrient ratio of 4:19:77 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Garlic | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 19% | 82% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and avocado has 74% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both garlic and avocado are high in dietary fiber. Avocado has 224% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Garlic and avocado contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Garlic has 224% more protein than avocado - garlic has 6.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Garlic has 22.8 times less saturated fat than avocado - garlic has 0.09g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 255% more Vitamin C than avocado - garlic has 31.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than garlic - avocado has 7ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Avocado has 23 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Garlic and avocado contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, avocado contains more niacin, pantothenic acid and folate. Both avocado and garlic contain significant amounts of riboflavin.
| Avocado | Garlic | |
|---|---|---|
| Thiamin | 0.075 MG | 0.2 MG |
| Riboflavin | 0.143 MG | 0.11 MG |
| Niacin | 1.912 MG | 0.7 MG |
| Pantothenic acid | 1.463 MG | 0.596 MG |
| Vitamin B6 | 0.287 MG | 1.235 MG |
| Folate | 89 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 12 times more calcium than avocado - garlic has 181mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Garlic has 179% more iron than avocado - garlic has 1.7mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both garlic and avocado are high in potassium. Avocado has 26% more potassium than garlic - garlic has 401mg 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 | Garlic | |
|---|---|---|
| beta-carotene | 63 UG | 5 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Avocado | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.02 G |
| Total | 0.125 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than garlic per 100 grams.
| Avocado | Garlic | |
|---|---|---|
| linoleic acid | 1.674 G | 0.229 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.229 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 (%) |
Garlic 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 garlic or avocado contain more calories in 100 grams?Both garlic and avocado are high in calories. Garlic is quite similar to garlic for calories - garlic has 149 calories in 100g and avocado has 167 calories.
Does garlic or avocado have more carbohydrates?
By weight, garlic is high in carbohydrates and avocado has 70% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does garlic or avocado contain more calcium?
Garlic is a rich source of calcium and it has 12 times more calcium than avocado - garlic has 181mg of calcium in 100 grams and avocado has 13mg of calcium.
Does garlic or avocado contain more potassium?
Both garlic and avocado are high in potassium. Avocado has 30% more potassium than garlic - garlic has 401mg of potassium in 100 grams and avocado has 507mg of potassium.