Avocado vs. Grapefruit
Nutrition comparison of Avocado and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and grapefruit:
- Avocado has 21.9 times less sugar than grapefruit.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Grapefruit has 100.2 times less saturated fat than avocado.
- Grapefruit has more beta-carotene and lycopene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than grapefruit.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and grapefruit has 75% less calories than avocado - avocado has 167 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to grapefruit for protein. Avocado has a macronutrient ratio of 4:19:77 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Grapefruit | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 19% | 91% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and grapefruit contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 325% more dietary fiber than grapefruit - avocado has 6.8g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Avocado has 21.9 times less sugar than grapefruit - avocado has 0.3g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Avocado and grapefruit contain similar amounts of protein - avocado has 2g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has 100.2 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 255% more Vitamin C than avocado - avocado has 8.8mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 729% more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Avocado has 14 times more Vitamin E than grapefruit - avocado has 2mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than grapefruit - avocado has 21ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and grapefruit contain significant amounts of thiamin.
| Avocado | Grapefruit | |
|---|---|---|
| Thiamin | 0.075 MG | 0.043 MG |
| Riboflavin | 0.143 MG | 0.031 MG |
| Niacin | 1.912 MG | 0.204 MG |
| Pantothenic acid | 1.463 MG | 0.262 MG |
| Vitamin B6 | 0.287 MG | 0.053 MG |
| Folate | 89 UG | 13 UG |
Minerals
calcium
Grapefruit has 69% more calcium than avocado - avocado has 13mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Avocado has 663% more iron than grapefruit - avocado has 0.61mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Avocado is an excellent source of potassium and it has 276% more potassium than grapefruit - avocado has 507mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more beta-carotene and lycopene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than grapefruit per 100 grams.
| Avocado | Grapefruit | |
|---|---|---|
| beta-carotene | 63 UG | 686 UG |
| alpha-carotene | 24 UG | 3 UG |
| lutein + zeaxanthin | 271 UG | 5 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Avocado | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.008 G |
| Total | 0.125 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than grapefruit per 100 grams.
| Avocado | Grapefruit | |
|---|---|---|
| linoleic acid | 1.674 G | 0.029 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Avocado g
()
|
Daily Values (%) |
Grapefruit 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 avocado or grapefruit contain more calories in 100 grams?Avocado is high in calories and grapefruit has 80% less calories than avocado - avocado has 167 calories in 100g and grapefruit has 42 calories.
Does avocado or grapefruit have more carbohydrates?
By weight, avocado and grapefruit contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does avocado or grapefruit contain more potassium?
Avocado is a rich source of potassium and it has 280% more potassium than grapefruit - avocado has 507mg of potassium in 100 grams and grapefruit has 135mg of potassium.