Avocado vs. Plums

Nutrition comparison of Avocado and Plums


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

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

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

  • Avocado has 32 times less sugar than plum.
  • Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Avocado is an excellent source of dietary fiber and potassium.
  • Plum has 124 times less saturated fat than avocado.
  • Plum has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than plum.
Detailed nutritional comparison of avocado and plums 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Plums src

Calories and Carbs

calories

Avocado is high in calories and plum has 72% less calories than avocado - plum has 46 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 plums for protein. Avocado has a macronutrient ratio of 4:19:77 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Plums
Protein 4% 6%
Carbohydrates 19% 90%
Fat 77% 5%
Alcohol ~ ~

carbohydrates

Plums and avocado contain similar amounts of carbs - plum has 11.4g 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 386% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 32 times less sugar than plum - plum has 9.9g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Plums and avocado contain similar amounts of protein - plum has 0.7g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Plum has 124 times less saturated fat than avocado - plum has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Plums and avocado contain similar amounts of Vitamin C - plum has 9.5mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Plums and avocado contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 658% more Vitamin E than plum - plum has 0.26mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Plums and avocado contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Avocado Plums
Thiamin 0.075 MG 0.028 MG
Riboflavin 0.143 MG 0.026 MG
Niacin 1.912 MG 0.417 MG
Pantothenic acid 1.463 MG 0.135 MG
Vitamin B6 0.287 MG 0.029 MG
Folate 89 UG 5 UG

Minerals

calcium

Plums and avocado contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Avocado has 259% more iron than plum - plum has 0.17mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 223% more potassium than plum - plum has 157mg 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, plum has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than plum per 100 grams.

Avocado Plums
beta-carotene 63 UG 190 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 73 UG

Omega-3 and Omega-6

omega 6s

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

Avocado Plums
linoleic acid 1.674 G 0.044 G
other omega 6 0.015 G ~
Total 1.689 G 0.044 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 Plums (Plums, raw) .

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FAQ

Does plums or avocado contain more calories in 100 grams?
Avocado is high in calories and plum has 70% less calories than avocado - plum has 46 calories in 100g and avocado has 167 calories.

Does plums or avocado have more carbohydrates?
By weight, plums and avocado contain similar amounts of carbs - plum has 11.4g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does plums or avocado contain more potassium?
Avocado is a rich source of potassium and it has 220% more potassium than plum - plum has 157mg of potassium in 100 grams and avocado has 507mg of potassium.