Avocado vs. Chestnut

Nutrition comparison of Avocado and Chestnut


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

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

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

  • Both chestnut and avocado are high in calories, dietary fiber and potassium.
  • Avocado has 34.3 times less sugar than chestnut.
  • Chestnut has 4.1 times less saturated fat than avocado.
  • Chestnut has more thiamin, however, avocado contains more pantothenic acid.
  • Chestnut is an excellent source of Vitamin C.
Detailed nutritional comparison of avocado and chestnut 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 Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Chestnut src

Calories and Carbs

calories

Both chestnut and avocado are high in calories. Chestnut has 47% more calories than avocado - chestnut has 245 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 chestnut for protein. Avocado has a macronutrient ratio of 4:19:77 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Chestnut
Protein 4% 5%
Carbohydrates 19% 87%
Fat 77% 8%
Alcohol ~ ~

carbohydrates

Chestnut is high in carbohydrates and avocado has 84% less carbohydrates than chestnut - chestnut has 53g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both chestnut and avocado are high in dietary fiber. Avocado has 33% more dietary fiber than chestnut - chestnut has 5.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 34.3 times less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and avocado has 0.3g of sugar.



Protein

protein

Chestnut and avocado contain similar amounts of protein - chestnut has 3.2g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Chestnut has 4.1 times less saturated fat than avocado - chestnut has 0.41g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Chestnut is an excellent source of Vitamin C and it has 195% more Vitamin C than avocado - chestnut has 26mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Chestnut and avocado contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 294% more Vitamin E than chestnut - chestnut has 0.5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Chestnut and avocado contain similar amounts of Vitamin K - chestnut has 7.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Chestnut has more thiamin, however, avocado contains more pantothenic acid. Both avocado and chestnut contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.

Avocado Chestnut
Thiamin 0.075 MG 0.243 MG
Riboflavin 0.143 MG 0.175 MG
Niacin 1.912 MG 1.342 MG
Pantothenic acid 1.463 MG 0.554 MG
Vitamin B6 0.287 MG 0.497 MG
Folate 89 UG 70 UG

Minerals

calcium

Chestnut has 123% more calcium than avocado - chestnut has 29mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Chestnut and avocado contain similar amounts of iron - chestnut has 0.91mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both chestnut and avocado are high in potassium. Chestnut has 17% more potassium than avocado - chestnut has 592mg 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 Chestnut
beta-carotene 63 UG 14 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 13 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and chestnut contain significant amounts of alpha linoleic acid (ALA).

Avocado Chestnut
alpha linoleic acid 0.125 G 0.093 G
Total 0.125 G 0.093 G

omega 6s

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

Avocado Chestnut
linoleic acid 1.674 G 0.776 G
other omega 6 0.015 G ~
Total 1.689 G 0.776 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 Chestnut (Nuts, chestnuts, european, roasted) .

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