Oats vs. Avocado
Nutrition comparison of Oats and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and avocado:
- Both oats and avocado are high in calories, dietary fiber and potassium.
- Avocado has signficantly more Vitamin C than oat.
- Oat has more thiamin, however, avocado contains more Vitamin B6.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and avocado are high in calories. Oat has 133% more calories than avocado - oat has 389 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Oats has a macronutrient ratio of 17:67:16 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Avocado | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 67% | 19% |
| Fat | 16% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and avocado has 87% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both oats and avocado are high in dietary fiber. Oat has 56% more dietary fiber than avocado - oat has 10.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and oats contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 762% more protein than avocado - oat has 16.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Oats and avocado contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than oat - avocado has 8.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than oat - avocado has 7ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than oat - avocado has 2mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than oat - avocado has 21ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, however, avocado contains more Vitamin B6. Both oats and avocado contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Oats | Avocado | |
|---|---|---|
| Thiamin | 0.763 MG | 0.075 MG |
| Riboflavin | 0.139 MG | 0.143 MG |
| Niacin | 0.961 MG | 1.912 MG |
| Pantothenic acid | 1.349 MG | 1.463 MG |
| Vitamin B6 | 0.119 MG | 0.287 MG |
| Folate | 56 UG | 89 UG |
Minerals
calcium
Oat is a great source of calcium and it has 315% more calcium than avocado - oat has 54mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Oat is an excellent source of iron and it has 674% more iron than avocado - oat has 4.7mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both oats and avocado are high in potassium. Avocado has 18% more potassium than oat - oat has 429mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and avocado contain significant amounts of alpha linoleic acid (ALA).
| Oats | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.125 G |
| Total | 0.111 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both oats and avocado contain significant amounts of linoleic acid.
| Oats | Avocado | |
|---|---|---|
| linoleic acid | 2.424 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 2.424 G | 1.689 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.
Oats g
()
|
Daily Values (%) |
Avocado 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 oats or avocado contain more calories in 100 grams?Both oats and avocado are high in calories. Oat has 130% more calories than avocado - oat has 389 calories in 100g and avocado has 167 calories.
Does oats or avocado have more carbohydrates?
By weight, oat is high in carbohydrates and avocado has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does oats or avocado contain more iron?
Oat is an abundant source of iron and it has 670% more iron than avocado - oat has 4.7mg of iron in 100 grams and avocado has 0.61mg of iron.
Does oats or avocado contain more potassium?
Both oats and avocado are high in potassium. Avocado has 20% more potassium than oat - oat has 429mg of potassium in 100 grams and avocado has 507mg of potassium.