Avocado vs. Peanut Butter
Nutrition comparison of Avocado and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and peanut butter:
- Both avocado and peanut butter are high in calories, dietary fiber and potassium.
- Avocado has 27 times less sugar than peanut butter.
- Avocado has 60% less carbohydrates than peanut butter.
- Avocado has signficantly more Vitamin C than peanut butter.
- Peanut butter has more niacin.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and peanut butter are high in calories. Peanut butter has 253% more calories than avocado - avocado has 167 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in carbs and heavier in fat compared to peanut butter per calorie. Avocado has a macronutrient ratio of 4:19:77 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Peanut Butter | |
|---|---|---|
| Protein | 4% | 15% |
| Carbohydrates | 19% | 14% |
| Fat | 77% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 60% less carbohydrates than peanut butter - avocado has 8.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both avocado and peanut butter are high in dietary fiber. Peanut butter has 18% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Avocado has 27 times less sugar than peanut butter - avocado has 0.3g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 11 times more protein than avocado - avocado has 2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and avocado has 72% less saturated fat than peanut butter - avocado has 2.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than peanut butter - avocado has 8.8mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than peanut butter - avocado has 7ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has 220% more Vitamin E than avocado - avocado has 2mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Avocado has 41 times more Vitamin K than peanut butter - avocado has 21ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin. Both avocado and peanut butter contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Peanut Butter | |
|---|---|---|
| Thiamin | 0.075 MG | 0.106 MG |
| Riboflavin | 0.143 MG | 0.111 MG |
| Niacin | 1.912 MG | 13.696 MG |
| Pantothenic acid | 1.463 MG | 1.118 MG |
| Vitamin B6 | 0.287 MG | 0.418 MG |
| Folate | 89 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 246% more calcium than avocado - avocado has 13mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 211% more iron than avocado - avocado has 0.61mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both avocado and peanut butter are high in potassium. Peanut butter has 47% more potassium than avocado - avocado has 507mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.078 G |
| Total | 0.125 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than avocado per 100 grams.
| Avocado | Peanut Butter | |
|---|---|---|
| linoleic acid | 1.674 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 1.674 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Avocado g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both avocado and peanut butter are high in calories. Peanut butter has 250% more calories than avocado - avocado has 167 calories in 100g and peanut butter has 589 calories.
Does avocado or peanut butter contain more potassium?
Both avocado and peanut butter are high in potassium. Peanut butter has 50% more potassium than avocado - avocado has 507mg of potassium in 100 grams and peanut butter has 745mg of potassium.