Avocado vs. Granny Smith Apple
Nutrition comparison of Avocado and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and granny smith apple:
- Both granny smith apple and avocado are high in dietary fiber.
- Avocado has 30.9 times less sugar than granny smith apple.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than granny smith apple.
- Avocado is an excellent source of potassium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and granny smith apple has 65% less calories than avocado - granny smith apple has 58 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to granny smith apple for protein. Avocado has a macronutrient ratio of 4:19:77 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Granny Smith Apple | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 19% | 94% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and avocado contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both granny smith apple and avocado are high in dietary fiber. Avocado has 143% more dietary fiber than granny smith apple - granny smith apple has 2.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 30.9 times less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Granny smith apple and avocado contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Granny smith apple has less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than granny smith apple - avocado has 8.8mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and avocado contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 994% more Vitamin E than granny smith apple - granny smith apple has 0.18mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Granny smith apple and avocado contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.075 MG | 0.019 MG |
| Riboflavin | 0.143 MG | 0.025 MG |
| Niacin | 1.912 MG | 0.126 MG |
| Pantothenic acid | 1.463 MG | 0.056 MG |
| Vitamin B6 | 0.287 MG | 0.037 MG |
| Folate | 89 UG | 3 UG |
Minerals
calcium
Avocado has 160% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 307% more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 323% more potassium than granny smith apple - granny smith apple has 120mg 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 granny smith apple contain significant amounts of beta-carotene.
| Avocado | Granny Smith Apple | |
|---|---|---|
| beta-carotene | 63 UG | 59 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 64 UG |
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 Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Avocado g
()
|
Daily Values (%) |
Granny Smith Apple 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 granny smith apple or avocado contain more calories in 100 grams?Avocado is high in calories and granny smith apple has 70% less calories than avocado - granny smith apple has 58 calories in 100g and avocado has 167 calories.
Does granny smith apple or avocado have more carbohydrates?
By weight, granny smith apple and avocado contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does granny smith apple or avocado contain more potassium?
Avocado is a rich source of potassium and it has 320% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and avocado has 507mg of potassium.