Quinoa vs. Avocado
Nutrition comparison of Cooked Quinoa and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and avocado:
- Both quinoa and avocado are high in calories and dietary fiber.
- Avocado has 59% less carbohydrates than quinoa.
- Avocado has more niacin, pantothenic acid and Vitamin B6.
- Avocado has signficantly more Vitamin C than quinoa.
- Avocado is an excellent source of potassium.
- For omega-3 fatty acids, quinoa has more dha than avocado.
- Quinoa has 8.2 times less saturated fat than avocado.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and avocado are high in calories. Avocado has 39% more calories than quinoa - quinoa has 120 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Avocado | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 71% | 19% |
| Fat | 15% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 59% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both quinoa and avocado are high in dietary fiber. Avocado has 143% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Quinoa and avocado contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Quinoa has 124% more protein than avocado - quinoa has 4.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Quinoa has 8.2 times less saturated fat than avocado - quinoa has 0.23g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than quinoa - avocado has 8.8mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than quinoa - avocado has 7ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and avocado contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than quinoa - avocado has 21ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Avocado has more niacin, pantothenic acid and Vitamin B6. Both quinoa and avocado contain significant amounts of thiamin, riboflavin and folate.
| Quinoa | Avocado | |
|---|---|---|
| Thiamin | 0.107 MG | 0.075 MG |
| Riboflavin | 0.11 MG | 0.143 MG |
| Niacin | 0.412 MG | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | 0.123 MG | 0.287 MG |
| Folate | 42 UG | 89 UG |
Minerals
calcium
Quinoa and avocado contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Quinoa has 144% more iron than avocado - quinoa has 1.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 195% more potassium than quinoa - quinoa has 172mg 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,
| Quinoa | Avocado | |
|---|---|---|
| beta-carotene | 3 UG | 63 UG |
| lutein + zeaxanthin | 53 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than avocado per 100 grams. Both quinoa and avocado contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.125 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and avocado contain significant amounts of linoleic acid.
| Quinoa | Avocado | |
|---|---|---|
| linoleic acid | 0.974 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.974 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.
Cooked Quinoa 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 quinoa or avocado contain more calories in 100 grams?Both quinoa and avocado are high in calories. Avocado has 40% more calories than quinoa - quinoa has 120 calories in 100g and avocado has 167 calories.
Does quinoa or avocado have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does quinoa or avocado contain more potassium?
Avocado is a rich source of potassium and it has 200% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and avocado has 507mg of potassium.