Avocado vs. Grape Juice
Nutrition comparison of Avocado and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and grape juice:
- Avocado has 46.3 times less sugar than grape juice.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than grape juice.
- Avocado is an excellent source of dietary fiber and potassium.
- Grape juice has 84 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and grape juice has 64% less calories than avocado - avocado has 167 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to grape juice for protein. Avocado has a macronutrient ratio of 4:19:77 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Grape Juice | |
|---|---|---|
| Protein | 4% | 2% |
| Carbohydrates | 19% | 96% |
| Fat | 77% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 42% less carbohydrates than grape juice - avocado has 8.6g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 33 times more dietary fiber than grape juice - avocado has 6.8g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Avocado has 46.3 times less sugar than grape juice - avocado has 0.3g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Avocado and grape juice contain similar amounts of protein - avocado has 2g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Grape juice has 84 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than grape juice - avocado has 8.8mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than grape juice - avocado has 7ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than grape juice - avocado has 2mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Avocado has 51 times more Vitamin K than grape juice - avocado has 21ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Grape Juice | |
|---|---|---|
| Thiamin | 0.075 MG | 0.017 MG |
| Riboflavin | 0.143 MG | 0.015 MG |
| Niacin | 1.912 MG | 0.133 MG |
| Pantothenic acid | 1.463 MG | 0.048 MG |
| Vitamin B6 | 0.287 MG | 0.032 MG |
| Folate | 89 UG | ~ |
Minerals
calcium
Avocado and grape juice contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Avocado and grape juice contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Avocado is an excellent source of potassium and it has 388% more potassium than grape juice - avocado has 507mg of potassium per 100 grams and grape juice has 104mg 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 | Grape Juice | |
|---|---|---|
| beta-carotene | 63 UG | 5 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 57 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Avocado | Grape Juice | |
|---|---|---|
| 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 grape juice per 100 grams.
| Avocado | Grape Juice | |
|---|---|---|
| linoleic acid | 1.674 G | 0.017 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.017 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 Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Avocado g
()
|
Daily Values (%) |
Grape Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 avocado or grape juice contain more calories in 100 grams?Avocado is high in calories and grape juice has 60% less calories than avocado - avocado has 167 calories in 100g and grape juice has 60 calories.
Does avocado or grape juice have more carbohydrates?
By weight, avocado has 40% fewer carbohydrates than grape juice - avocado has 8.6g of carbs for 100g and grape juice has 14.8g of carbohydrates.
Does avocado or grape juice contain more potassium?
Avocado is a rich source of potassium and it has 390% more potassium than grape juice - avocado has 507mg of potassium in 100 grams and grape juice has 104mg of potassium.