Avocado vs. White Chocolate
Nutrition comparison of Avocado and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and white chocolate:
- Both white chocolate and avocado are high in calories and potassium.
- Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
- Avocado is an excellent source of dietary fiber.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and avocado are high in calories. White chocolate has 223% more calories than avocado - white chocolate has 539 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 white chocolate for protein. Avocado has a macronutrient ratio of 4:19:77 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | White Chocolate | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 43% |
| Fat | 77% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and avocado has 85% less carbohydrates than white chocolate - white chocolate has 59.2g 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 33 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
White chocolate is high in sugar and avocado has 99% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
White chocolate has 199% more protein than avocado - white chocolate has 5.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and avocado has 89% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
cholesterol
Avocado has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 16 times more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
White chocolate and avocado contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
White chocolate and avocado contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
White chocolate and avocado contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12. Both avocado and white chocolate contain significant amounts of thiamin and riboflavin.
| Avocado | White Chocolate | |
|---|---|---|
| Thiamin | 0.075 MG | 0.063 MG |
| Riboflavin | 0.143 MG | 0.282 MG |
| Niacin | 1.912 MG | 0.745 MG |
| Pantothenic acid | 1.463 MG | 0.608 MG |
| Vitamin B6 | 0.287 MG | 0.056 MG |
| Folate | 89 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 14 times more calcium than avocado - white chocolate has 199mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
White chocolate and avocado contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both white chocolate and avocado are high in potassium. Avocado has 77% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and white chocolate contain significant amounts of alpha linoleic acid (ALA).
| Avocado | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.103 G |
| Total | 0.125 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and white chocolate contain significant amounts of linoleic acid.
| Avocado | White Chocolate | |
|---|---|---|
| linoleic acid | 1.674 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 1.674 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Avocado g
()
|
Daily Values (%) |
White Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 white chocolate or avocado contain more calories in 100 grams?Both white chocolate and avocado are high in calories. White chocolate has 220% more calories than avocado - white chocolate has 539 calories in 100g and avocado has 167 calories.
Does white chocolate or avocado have more carbohydrates?
By weight, white chocolate is high in carbohydrates and avocado has 90% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does white chocolate or avocado contain more calcium?
White chocolate is a rich source of calcium and it has 14 times more calcium than avocado - white chocolate has 199mg of calcium in 100 grams and avocado has 13mg of calcium.
Does white chocolate or avocado contain more potassium?
Both white chocolate and avocado are high in potassium. Avocado has 80% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and avocado has 507mg of potassium.