Avocado vs. Ketchup
Nutrition comparison of Avocado and Ketchup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
ketchup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and ketchup:
- Both ketchup and avocado are high in calories and potassium.
- Avocado has 68% less carbohydrates than ketchup.
- Avocado has more thiamin, pantothenic acid and folate.
- Avocado is an excellent source of dietary fiber.
- Ketchup has 150.8 times less saturated fat than avocado.
- Ketchup has more beta-carotene and lycopene than avocado, however, avocado contains more alpha-carotene than ketchup.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Ketchup (Catsup) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ketchup and avocado are high in calories. Avocado has 65% more calories than ketchup - ketchup has 101 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 ketchup for protein. Avocado has a macronutrient ratio of 4:19:77 and for ketchup, 4:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Ketchup | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 96% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 68% less carbohydrates than ketchup - ketchup has 27.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 21 times more dietary fiber than ketchup - ketchup has 0.3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Ketchup is high in sugar and avocado has 99% less sugar than ketchup - ketchup has 21.3g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Ketchup and avocado contain similar amounts of protein - ketchup has 1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Ketchup has 150.8 times less saturated fat than avocado - ketchup has 0.01g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 115% more Vitamin C than ketchup - ketchup has 4.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Ketchup and avocado contain similar amounts of Vitamin A - ketchup has 26ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Ketchup and avocado contain similar amounts of Vitamin E - ketchup has 1.5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Ketchup and avocado contain similar amounts of Vitamin K - ketchup has 3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, pantothenic acid and folate. Both avocado and ketchup contain significant amounts of riboflavin, niacin and Vitamin B6.
| Avocado | Ketchup | |
|---|---|---|
| Thiamin | 0.075 MG | 0.011 MG |
| Riboflavin | 0.143 MG | 0.166 MG |
| Niacin | 1.912 MG | 1.434 MG |
| Pantothenic acid | 1.463 MG | 0.047 MG |
| Vitamin B6 | 0.287 MG | 0.158 MG |
| Folate | 89 UG | 9 UG |
Minerals
calcium
Ketchup and avocado contain similar amounts of calcium - ketchup has 15mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Ketchup and avocado contain similar amounts of iron - ketchup has 0.35mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both ketchup and avocado are high in potassium. Avocado has 80% more potassium than ketchup - ketchup has 281mg 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, ketchup has more beta-carotene and lycopene than avocado per 100 grams, however, avocado contains more alpha-carotene than ketchup per 100 grams. Both avocado and ketchup contain significant amounts of lutein + zeaxanthin.
| Avocado | Ketchup | |
|---|---|---|
| beta-carotene | 63 UG | 316 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 161 UG |
| lycopene | ~ | 12062 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than ketchup per 100 grams.
| Avocado | Ketchup | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.001 G |
| Total | 0.125 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than ketchup per 100 grams.
| Avocado | Ketchup | |
|---|---|---|
| linoleic acid | 1.674 G | 0.039 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.039 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 g
()
|
Daily Values (%) |
Ketchup 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 ketchup or avocado contain more calories in 100 grams?Both ketchup and avocado are high in calories. Avocado has 70% more calories than ketchup - ketchup has 101 calories in 100g and avocado has 167 calories.
Does ketchup or avocado have more carbohydrates?
By weight, avocado has 70% fewer carbohydrates than ketchup - ketchup has 27.4g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does ketchup or avocado contain more potassium?
Both ketchup and avocado are high in potassium. Avocado has 80% more potassium than ketchup - ketchup has 281mg of potassium in 100 grams and avocado has 507mg of potassium.