Avocado vs. Beets
Nutrition comparison of Avocado and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and beets:
- Both beets and avocado are high in dietary fiber and potassium.
- Avocado has 21.5 times less sugar than beet.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Beet has 77.7 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and beet has 74% less calories than avocado - beet has 43 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Avocado has a macronutrient ratio of 4:19:77 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Beets | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 19% | 83% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and avocado contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both beets and avocado are high in dietary fiber. Avocado has 143% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 21.5 times less sugar than beet - beet has 6.8g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Beets and avocado contain similar amounts of protein - beet has 1.6g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Beet has 77.7 times less saturated fat than avocado - beet has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 80% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Beets and avocado contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 48 times more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 104 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both avocado and beets contain significant amounts of folate.
| Avocado | Beets | |
|---|---|---|
| Thiamin | 0.075 MG | 0.031 MG |
| Riboflavin | 0.143 MG | 0.04 MG |
| Niacin | 1.912 MG | 0.334 MG |
| Pantothenic acid | 1.463 MG | 0.155 MG |
| Vitamin B6 | 0.287 MG | 0.067 MG |
| Folate | 89 UG | 109 UG |
Minerals
calcium
Beets and avocado contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Beets and avocado contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both beets and avocado are high in potassium. Avocado has 56% more potassium than beet - beet has 325mg 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,
| Avocado | Beets | |
|---|---|---|
| beta-carotene | 63 UG | 20 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than beet per 100 grams.
| Avocado | Beets | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.005 G |
| Total | 0.125 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than beet per 100 grams.
| Avocado | Beets | |
|---|---|---|
| linoleic acid | 1.674 G | 0.055 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.055 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 230g
(
cup, pureed
)
|
Daily Values (%) |
Beets 136g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 384KCAL 19% |
|
562% | calories | 5% |
|
58KCAL 3% | |
| 20G 8% |
|
54% | carbohydrates | 5% |
|
13G 5% | |
| 16G 63% |
|
321% | dietary fiber | 5% |
|
3.8G 15% | |
| 0.69G | 5% | sugar | >999% | 9.2G | |||
| 35G 55% |
|
>999% | total fat | 5% |
|
0.23G 0.4% | |
| 4.9G 27% |
|
>999% | saturated fat | 5% |
|
0.04G 0.2% | |
| 23G | >999% | monounsaturated fat | 5% | 0.04G | |||
| 4.2G | >999% | polyunsaturated fat | 5% | 0.08G | |||
| 18MG 1% |
|
5% | sodium | 489% |
|
106MG 7% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 16UG 2% |
|
493% | Vitamin A | 5% |
|
2.7UG 0.4% | |
| 20MG 27% |
|
199% | Vitamin C | 5% |
|
6.7MG 9% | |
| 30MG 3% |
|
36% | calcium | 5% |
|
22MG 2% | |
| 1.4MG 8% |
|
27% | iron | 5% |
|
1.1MG 6% | |
| 67MG 22% |
|
116% | magnesium | 5% |
|
31MG 10% | |
| 1166MG 51% |
|
164% | potassium | 5% |
|
442MG 19% | |
| 0.17MG 16% |
|
324% | thiamin (Vit B1) | 5% |
|
0.04MG 4% | |
| 0.33MG 30% |
|
559% | riboflavin (Vit B2) | 5% |
|
0.05MG 5% | |
| 4.4MG 31% |
|
878% | niacin (Vit B3) | 5% |
|
0.45MG 3% | |
| 0.66MG 51% |
|
633% | Vitamin B6 | 5% |
|
0.09MG 7% | |
| 3.4MG 67% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.21MG 4% | |
| 205UG 51% |
|
39% | folate (Vit B9) | 5% |
|
148UG 37% | |
| 4.5MG 30% |
|
>999% | Vitamin E | 5% |
|
0.05MG 0.4% | |
| 48UG 54% |
|
>999% | Vitamin K | 5% |
|
0.27UG 0.3% | |
| 4.5G 9% |
|
105% | protein | 5% |
|
2.2G 4% | |
| 33MG 8% |
|
302% | choline | 5% |
|
8.2MG 2% | |
| 0.39MG 33% |
|
290% | copper | 5% |
|
0.1MG 9% | |
| 0.34MG 19% |
|
5% | manganese | 32% |
|
0.45MG 25% | |
| 124MG 18% |
|
130% | phosphorus | 5% |
|
54MG 8% | |
| 0.92UG 2% |
|
5% | selenium | 3% |
|
0.95UG 2% | |
| 1.6MG 20% |
|
233% | zinc | 5% |
|
0.48MG 6% | |
| 166G | 39% | Water | 5% | 119G | |||
| 0.25G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does beets or avocado contain more calories in 100 grams?Avocado is high in calories and beet has 70% less calories than avocado - beet has 43 calories in 100g and avocado has 167 calories.
Does beets or avocado have more carbohydrates?
By weight, beets and avocado contain similar amounts of carbs - beet has 9.6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does beets or avocado contain more potassium?
Both beets and avocado are high in potassium. Avocado has 60% more potassium than beet - beet has 325mg of potassium in 100 grams and avocado has 507mg of potassium.