Avocado vs. Orange
Nutrition comparison of Avocado and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and orange:
- Both orange and avocado are high in dietary fiber.
- Avocado has 29.4 times less sugar than orange.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of potassium.
- Orange has 84 times less saturated fat than avocado.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and orange has 72% less calories than avocado - orange has 46 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 orange for protein. Avocado has a macronutrient ratio of 4:19:77 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Orange | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 19% | 91% |
| Fat | 77% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and avocado contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both orange and avocado are high in dietary fiber. Avocado has 183% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 29.4 times less sugar than orange - orange has 9.1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Orange and avocado contain similar amounts of protein - orange has 0.7g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Orange has 84 times less saturated fat than avocado - orange has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 411% more Vitamin C than avocado - orange has 45mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Orange and avocado contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 994% more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than orange - avocado has 21ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and orange contain significant amounts of thiamin.
| Avocado | Orange | |
|---|---|---|
| Thiamin | 0.075 MG | 0.1 MG |
| Riboflavin | 0.143 MG | 0.04 MG |
| Niacin | 1.912 MG | 0.4 MG |
| Pantothenic acid | 1.463 MG | 0.25 MG |
| Vitamin B6 | 0.287 MG | 0.051 MG |
| Folate | 89 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 231% more calcium than avocado - orange has 43mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 578% more iron than orange - orange has 0.09mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 200% more potassium than orange - orange has 169mg 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 orange contain significant amounts of beta-carotene.
| Avocado | Orange | |
|---|---|---|
| beta-carotene | 63 UG | 71 UG |
| alpha-carotene | 24 UG | 11 UG |
| lutein + zeaxanthin | 271 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than orange per 100 grams.
| Avocado | Orange | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.011 G |
| Total | 0.125 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than orange per 100 grams.
| Avocado | Orange | |
|---|---|---|
| linoleic acid | 1.674 G | 0.031 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.031 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 (%) |
Orange 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 orange or avocado contain more calories in 100 grams?Avocado is high in calories and orange has 70% less calories than avocado - orange has 46 calories in 100g and avocado has 167 calories.
Does orange or avocado have more carbohydrates?
By weight, orange and avocado contain similar amounts of carbs - orange has 11.5g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does orange or avocado contain more potassium?
Avocado is a rich source of potassium and it has 200% more potassium than orange - orange has 169mg of potassium in 100 grams and avocado has 507mg of potassium.