Avocado vs. Pili Nut
Nutrition comparison of Avocado and Pili Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pili nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pili nut:
- Both pili nut and avocado are high in calories and potassium.
- Avocado is an excellent source of dietary fiber.
- Pili nut has more thiamin, however, avocado contains more niacin, pantothenic acid and Vitamin B6.
- Pili nut is a great source of protein.
- Pili nut is an excellent source of calcium and iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pili Nut (Nuts, pilinuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pili nut and avocado are high in calories. Pili nut has 331% more calories than avocado - pili nut has 719 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is heavier in carbs, lighter in fat and similar to pili nut for protein. Avocado has a macronutrient ratio of 4:19:77 and for pili nut, 6:2:92 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pili Nut | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 19% | 2% |
| Fat | 77% | 92% |
| Alcohol | ~ | ~ |
carbohydrates
Pili nut and avocado contain similar amounts of carbs - pili nut has 4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than pili nut - avocado has 6.8g of dietary fiber per 100 grams and pili nut does not contain significant amounts.
sugar
Avocado and pili nut contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and pili nut does not contain significant amounts.
Protein
protein
Pili nut is a great source of protein and it has 451% more protein than avocado - pili nut has 10.8g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Pili nut is high in saturated fat and avocado has 93% less saturated fat than pili nut - pili nut has 31.2g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 13 times more Vitamin C than pili nut - pili nut has 0.6mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Pili nut and avocado contain similar amounts of Vitamin A - pili nut has 2ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has more Vitamin E than pili nut - avocado has 2mg of Vitamin E per 100 grams and pili nut does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than pili nut - avocado has 21ug of Vitamin K per 100 grams and pili nut does not contain significant amounts.
The B Vitamins
Pili nut has more thiamin, however, avocado contains more niacin, pantothenic acid and Vitamin B6. Both avocado and pili nut contain significant amounts of riboflavin and folate.
| Avocado | Pili Nut | |
|---|---|---|
| Thiamin | 0.075 MG | 0.913 MG |
| Riboflavin | 0.143 MG | 0.093 MG |
| Niacin | 1.912 MG | 0.519 MG |
| Pantothenic acid | 1.463 MG | 0.479 MG |
| Vitamin B6 | 0.287 MG | 0.115 MG |
| Folate | 89 UG | 60 UG |
Minerals
calcium
Pili nut is an excellent source of calcium and it has 10 times more calcium than avocado - pili nut has 145mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pili nut is an excellent source of iron and it has 479% more iron than avocado - pili nut has 3.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both pili nut and avocado are high in potassium. is very similar to pili nut for potassium - pili nut has 507mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pili nut has more linoleic acid than avocado per 100 grams.
| Avocado | Pili Nut | |
|---|---|---|
| linoleic acid | 1.674 G | 7.605 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 7.605 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 (%) |
Pili Nut 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 pili nut or avocado contain more calories in 100 grams?Both pili nut and avocado are high in calories. Pili nut has 330% more calories than avocado - pili nut has 719 calories in 100g and avocado has 167 calories.
Does pili nut or avocado contain more calcium?
Pili nut is a rich source of calcium and it has 10 times more calcium than avocado - pili nut has 145mg of calcium in 100 grams and avocado has 13mg of calcium.
Does pili nut or avocado contain more iron?
Pili nut is an abundant source of iron and it has 480% more iron than avocado - pili nut has 3.5mg of iron in 100 grams and avocado has 0.61mg of iron.
Does pili nut or avocado contain more potassium?
Both pili nut and avocado are high in potassium. is very similar to pili nut for potassium - pili nut has 507mg of potassium in 100 grams and avocado has 507mg of potassium.