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.
Detailed nutritional comparison of avocado and grapefruit is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Avocado src
Image of Grapefruit src

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, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Grapefruit
Protein 4% 7%
Carbohydrates 19% 91%
Fat 77% 2%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Grapefruit .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Grapefruit (Grapefruit, raw, pink and red, all areas) .

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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.

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