Avocado vs. Turkey
Nutrition comparison of Avocado and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and turkey:
- Both turkey and avocado are high in calories and potassium.
- Avocado has signficantly less cholesterol than turkey.
- Avocado has signficantly more Vitamin C than turkey.
- Avocado is an excellent source of dietary fiber.
- Turkey has 143 times less carbohydrates than avocado.
- Turkey has more niacin, Vitamin B6 and Vitamin B12, however, avocado contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and avocado are high in calories. Turkey has 13% more calories than avocado - turkey has 189 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Avocado has a macronutrient ratio of 4:19:77 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Turkey | |
|---|---|---|
| Protein | 4% | 63% |
| Carbohydrates | 19% | ~ |
| Fat | 77% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 143 times less carbohydrates than avocado - turkey has 0.06g 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 more dietary fiber than turkey - avocado has 6.8g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Avocado and turkey contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 13 times more protein than avocado - turkey has 28.6g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Turkey and avocado contain similar amounts of saturated fat - turkey has 2.2g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both turkey and avocado are low in trans fat - turkey has 0.1g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than turkey - avocado has 8.8mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey and avocado contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than avocado - turkey has 15iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 27 times more Vitamin E than turkey - turkey has 0.07mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than turkey - avocado has 21ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more niacin, Vitamin B6 and Vitamin B12, however, avocado contains more folate. Both avocado and turkey contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Avocado | Turkey | |
|---|---|---|
| Thiamin | 0.075 MG | 0.045 MG |
| Riboflavin | 0.143 MG | 0.281 MG |
| Niacin | 1.912 MG | 9.573 MG |
| Pantothenic acid | 1.463 MG | 0.948 MG |
| Vitamin B6 | 0.287 MG | 0.616 MG |
| Folate | 89 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Turkey and avocado contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Turkey has 79% more iron than avocado - turkey has 1.1mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both turkey and avocado are high in potassium. Avocado has 112% more potassium than turkey - turkey has 239mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and turkey contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.125 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and turkey contain significant amounts of linoleic acid.
| Avocado | Turkey | |
|---|---|---|
| linoleic acid | 1.674 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 1.674 G | 1.883 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 (%) |
Cooked Turkey 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 turkey or avocado contain more calories in 100 grams?Both turkey and avocado are high in calories. Turkey has 10% more calories than avocado - turkey has 189 calories in 100g and avocado has 167 calories.
Is turkey or avocado better for protein?
Turkey is a fantastic source of protein and it has 13 times more protein than avocado - turkey has 28.6g of protein per 100 grams and avocado has 2g of protein.
Does turkey or avocado contain more potassium?
Both turkey and avocado are high in potassium. Avocado has 110% more potassium than turkey - turkey has 239mg of potassium in 100 grams and avocado has 507mg of potassium.