Apple vs. Avocado

Nutrition comparison of Apple and Avocado


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and avocado:

  • Both apple and avocado are high in dietary fiber.
  • Apple has 74.9 times less saturated fat than avocado.
  • Avocado has 33.6 times less sugar than apple.
  • Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Avocado is an excellent source of potassium.
Detailed nutritional comparison of apple and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Avocado src

Here's an infographic summarizing the nutritional differences between apple and avocado. marks particularly rich nutrients.


Calories and Carbs

calories

Avocado is high in calories and apple has 69% less calories than avocado - apple has 52 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, apple is much heavier in carbs, much lighter in fat and similar to avocado for protein. Apple has a macronutrient ratio of 2:95:3 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Avocado
Protein 2% 4%
Carbohydrates 95% 19%
Fat 3% 77%
Alcohol ~ ~

carbohydrates

Apple and avocado contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both apple and avocado are high in dietary fiber. Avocado has 183% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 33.6 times less sugar than apple - apple has 10.4g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Avocado has 654% more protein than apple - apple has 0.26g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Apple has 74.9 times less saturated fat than avocado - apple has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 91% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Apple and avocado contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 994% more Vitamin E than apple - apple has 0.18mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Apple and avocado contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Avocado
Thiamin 0.017 MG 0.075 MG
Riboflavin 0.026 MG 0.143 MG
Niacin 0.091 MG 1.912 MG
Pantothenic acid 0.061 MG 1.463 MG
Vitamin B6 0.041 MG 0.287 MG
Folate 3 UG 89 UG

Minerals

calcium

Apple and avocado contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Avocado has 408% more iron than apple - apple has 0.12mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 374% more potassium than apple - apple has 107mg 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,

Apple Avocado
beta-carotene 27 UG 63 UG
lutein + zeaxanthin 29 UG 271 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 apple per 100 grams.

Apple Avocado
alpha linoleic acid 0.009 G 0.125 G
Total 0.009 G 0.125 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than apple per 100 grams.

Apple Avocado
linoleic acid 0.043 G 1.674 G
other omega 6 ~ 0.015 G
Total 0.043 G 1.689 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Avocado .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Avocado (Avocados, raw, California) .

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FAQ

Does apple or avocado contain more calories in 100 grams?
Avocado is high in calories and apple has 70% less calories than avocado - apple has 52 calories in 100g and avocado has 167 calories.

Does apple or avocado have more carbohydrates?
By weight, apple and avocado contain similar amounts of carbs - apple has 13.8g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does apple or avocado contain more potassium?
Avocado is a rich source of potassium and it has 370% more potassium than apple - apple has 107mg of potassium in 100 grams and avocado has 507mg of potassium.