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.
Detailed nutritional comparison of avocado and beets 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: Avocado (Avocados, raw, California) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Beets src

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 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.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Beets (Beets, raw) .

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