Avocado vs. Orange Juice
Nutrition comparison of Avocado and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and orange juice:
- Avocado has 27 times less sugar than orange juice.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Orange juice has 87.5 times less saturated fat than avocado.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and orange juice has 73% less calories than avocado - orange juice has 45 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 orange juice for protein. Avocado has a macronutrient ratio of 4:19:77 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Orange Juice | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 19% | 90% |
| Fat | 77% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and avocado contain similar amounts of carbs - orange juice has 10.4g 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 33 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 27 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Orange juice and avocado contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Orange juice has 87.5 times less saturated fat than avocado - orange juice has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 468% more Vitamin C than avocado - orange juice has 50mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Orange juice and avocado contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 48 times more Vitamin E than orange juice - orange juice has 0.04mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 209 times more Vitamin K than orange juice - orange juice has 0.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and orange juice contain significant amounts of thiamin.
| Avocado | Orange Juice | |
|---|---|---|
| Thiamin | 0.075 MG | 0.09 MG |
| Riboflavin | 0.143 MG | 0.03 MG |
| Niacin | 1.912 MG | 0.4 MG |
| Pantothenic acid | 1.463 MG | 0.19 MG |
| Vitamin B6 | 0.287 MG | 0.04 MG |
| Folate | 89 UG | 30 UG |
Minerals
calcium
Orange juice and avocado contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 205% more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 154% more potassium than orange juice - orange juice has 200mg 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, both avocado and orange juice contain significant amounts of beta-carotene.
| Avocado | Orange Juice | |
|---|---|---|
| beta-carotene | 63 UG | 33 UG |
| alpha-carotene | 24 UG | 6 UG |
| lutein + zeaxanthin | 271 UG | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Avocado | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.011 G |
| Total | 0.125 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than orange juice per 100 grams.
| Avocado | Orange Juice | |
|---|---|---|
| linoleic acid | 1.674 G | 0.029 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.029 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Avocado or Orange Juice .
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Avocado 100g
(
100 g
)
|
Daily Values (%) |
Orange Juice 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 167KCAL 8% |
|
271% | calories | 5% |
|
45KCAL 2% | |
| 8.6G 4% |
|
5% | carbohydrates | 16% |
|
10G 4% | |
| 6.8G 27% |
|
>999% | dietary fiber | 5% |
|
0.2G 1% | |
| 0.3G | 5% | sugar | >999% | 8.4G | |||
| 15G 24% |
|
>999% | total fat | 5% |
|
0.2G 0.3% | |
| 2.1G 12% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
| 9.8G | >999% | monounsaturated fat | 5% | 0.04G | |||
| 1.8G | >999% | polyunsaturated fat | 5% | 0.04G | |||
| 8MG 1% |
|
700% | sodium | 5% |
|
1MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 7UG 1% |
|
5% | Vitamin A | 43% |
|
10UG 1% | |
| 8.8MG 12% |
|
5% | Vitamin C | 468% |
|
50MG 67% | |
| 13MG 1% |
|
18% | calcium | 5% |
|
11MG 1% | |
| 0.61MG 3% |
|
205% | iron | 5% |
|
0.2MG 1% | |
| 29MG 9% |
|
164% | magnesium | 5% |
|
11MG 4% | |
| 507MG 22% |
|
153% | potassium | 5% |
|
200MG 9% | |
| 0.08MG 7% |
|
5% | thiamin (Vit B1) | 12% |
|
0.09MG 8% | |
| 0.14MG 13% |
|
365% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
| 1.9MG 14% |
|
375% | niacin (Vit B3) | 5% |
|
0.4MG 3% | |
| 0.29MG 22% |
|
623% | Vitamin B6 | 5% |
|
0.04MG 3% | |
| 1.5MG 29% |
|
689% | pantothenic acid (Vit B5) | 5% |
|
0.19MG 4% | |
| 89UG 22% |
|
197% | folate (Vit B9) | 5% |
|
30UG 8% | |
| 2MG 13% |
|
>999% | Vitamin E | 5% |
|
0.04MG 0.3% | |
| 21UG 23% |
|
>999% | Vitamin K | 5% |
|
0.1UG 0.1% | |
| 2G 4% |
|
186% | protein | 5% |
|
0.7G 1% | |
| 14MG 3% |
|
126% | choline | 5% |
|
6.2MG 2% | |
| 0.17MG 14% |
|
324% | copper | 5% |
|
0.04MG 4% | |
| 0.15MG 8% |
|
>999% | manganese | 5% |
|
0.01MG 1% | |
| 54MG 8% |
|
218% | phosphorus | 5% |
|
17MG 2% | |
| 0.4UG 1% |
|
300% | selenium | 5% |
|
0.1UG 0.2% | |
| 0.68MG 9% |
|
>999% | zinc | 5% |
|
0.05MG 1% | |
| 72G | 5% | Water | 22% | 88G | |||
| 0.11G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does orange juice or avocado contain more calories in 100 grams?Avocado is high in calories and orange juice has 70% less calories than avocado - orange juice has 45 calories in 100g and avocado has 167 calories.
Does orange juice or avocado have more carbohydrates?
By weight, orange juice and avocado contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does orange juice or avocado contain more potassium?
Avocado is a rich source of potassium and it has 150% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and avocado has 507mg of potassium.