Avocado vs. Tomato

Nutrition comparison of Avocado and Tomato


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

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

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

  • Both tomato and avocado are high in potassium.
  • Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Avocado is an excellent source of dietary fiber.
  • Tomato has 74.9 times less saturated fat than avocado.
  • Tomato has more beta-carotene, alpha-carotene and lycopene than avocado, however, avocado contains more lutein + zeaxanthin than tomato.
  • Tomato is a great source of Vitamin C.
Detailed nutritional comparison of avocado and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Tomato src

Calories and Carbs

calories

Avocado is high in calories and tomato has 89% less calories than avocado - tomato has 18 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Avocado has a macronutrient ratio of 4:19:77 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Tomato
Protein 4% 17%
Carbohydrates 19% 74%
Fat 77% 9%
Alcohol ~ ~

carbohydrates

Tomato and avocado contain similar amounts of carbs - tomato has 3.9g 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 467% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Tomato and avocado contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Tomato and avocado contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Tomato has 74.9 times less saturated fat than avocado - tomato has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 56% more Vitamin C than avocado - tomato has 13.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Tomato has 500% more Vitamin A than avocado - tomato has 42ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 265% more Vitamin E than tomato - tomato has 0.54mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Tomato and avocado contain similar amounts of Vitamin K - tomato has 7.9ug 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 Tomato
Thiamin 0.075 MG 0.037 MG
Riboflavin 0.143 MG 0.019 MG
Niacin 1.912 MG 0.594 MG
Pantothenic acid 1.463 MG 0.089 MG
Vitamin B6 0.287 MG 0.08 MG
Folate 89 UG 15 UG

Minerals

calcium

Tomato and avocado contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Tomato and avocado contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both tomato and avocado are high in potassium. Avocado has 114% more potassium than tomato - tomato has 237mg 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, tomato has more beta-carotene, alpha-carotene and lycopene than avocado per 100 grams, however, avocado contains more lutein + zeaxanthin than tomato per 100 grams.

Avocado Tomato
beta-carotene 63 UG 449 UG
alpha-carotene 24 UG 101 UG
lutein + zeaxanthin 271 UG 123 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than tomato per 100 grams.

Avocado Tomato
alpha linoleic acid 0.125 G 0.003 G
Total 0.125 G 0.003 G

omega 6s

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

Avocado Tomato
linoleic acid 1.674 G 0.08 G
other omega 6 0.015 G ~
Total 1.689 G 0.08 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 Tomato .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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FAQ

Does tomato or avocado contain more calories in 100 grams?
Avocado is high in calories and tomato has 90% less calories than avocado - tomato has 18 calories in 100g and avocado has 167 calories.

Does tomato or avocado have more carbohydrates?
By weight, tomato and avocado contain similar amounts of carbs - tomato has 3.9g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does tomato or avocado contain more potassium?
Both tomato and avocado are high in potassium. Avocado has 110% more potassium than tomato - tomato has 237mg of potassium in 100 grams and avocado has 507mg of potassium.