Pasta vs. Avocado
Nutrition comparison of Pasta and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and avocado:
- Both pasta and avocado are high in calories, dietary fiber and potassium.
- Avocado has signficantly more Vitamin C than pasta.
- Pasta has 6.6 times less saturated fat than avocado.
- Pasta has more thiamin, riboflavin, niacin and folate, however, avocado contains more pantothenic acid.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and avocado are high in calories. Pasta has 122% more calories than avocado - pasta has 371 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Pasta has a macronutrient ratio of 14:82:4 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Avocado | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 82% | 19% |
| Fat | 4% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and avocado has 88% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both pasta and avocado are high in dietary fiber. Avocado has 113% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Pasta and avocado contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 565% more protein than avocado - pasta has 13g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Pasta has 6.6 times less saturated fat than avocado - pasta has 0.28g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than pasta - avocado has 8.8mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than pasta - avocado has 7ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Avocado has 16 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 209 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin and folate, however, avocado contains more pantothenic acid. Both pasta and avocado contain significant amounts of Vitamin B6.
| Pasta | Avocado | |
|---|---|---|
| Thiamin | 0.891 MG | 0.075 MG |
| Riboflavin | 0.4 MG | 0.143 MG |
| Niacin | 7.177 MG | 1.912 MG |
| Pantothenic acid | 0.431 MG | 1.463 MG |
| Vitamin B6 | 0.142 MG | 0.287 MG |
| Folate | 237 UG | 89 UG |
Minerals
calcium
Pasta has 62% more calcium than avocado - pasta has 21mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pasta is an excellent source of iron and it has 441% more iron than avocado - pasta has 3.3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both pasta and avocado are high in potassium. Avocado has 127% more potassium than pasta - pasta has 223mg 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,
| Pasta | Avocado | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 271 UG |
| beta-carotene | ~ | 63 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.125 G |
| Total | 0.024 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than pasta per 100 grams.
| Pasta | Avocado | |
|---|---|---|
| linoleic acid | 0.54 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.54 G | 1.689 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.
Pasta g
()
|
Daily Values (%) |
Avocado 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 pasta or avocado contain more calories in 100 grams?Both pasta and avocado are high in calories. Pasta has 120% more calories than avocado - pasta has 371 calories in 100g and avocado has 167 calories.
Does pasta or avocado have more carbohydrates?
By weight, pasta is high in carbohydrates and avocado has 90% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does pasta or avocado contain more iron?
Pasta is an abundant source of iron and it has 440% more iron than avocado - pasta has 3.3mg of iron in 100 grams and avocado has 0.61mg of iron.
Does pasta or avocado contain more potassium?
Both pasta and avocado are high in potassium. Avocado has 130% more potassium than pasta - pasta has 223mg of potassium in 100 grams and avocado has 507mg of potassium.