Avocado vs. Carrots

Nutrition comparison of Avocado and Carrots


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

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

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

  • Both carrots and avocado are high in dietary fiber and potassium.
  • Avocado has 14.8 times less sugar than carrot.
  • Avocado has more riboflavin, pantothenic acid and folate.
  • Carrot has 65.4 times less saturated fat than avocado.
  • Carrot is an excellent source of Vitamin A.
Detailed nutritional comparison of avocado and carrots 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Carrots src

Here's an infographic summarizing the nutritional differences between avocado and carrots. marks particularly rich nutrients.


Calories and Carbs

calories

Avocado is high in calories and carrot has 75% less calories than avocado - carrot has 41 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 carrots per calorie. Avocado has a macronutrient ratio of 4:19:77 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Carrots
Protein 4% 9%
Carbohydrates 19% 87%
Fat 77% 5%
Alcohol ~ ~

carbohydrates

Carrots and avocado contain similar amounts carbs - carrot has 9.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both carrots and avocado are high in dietary fiber. Avocado has 143% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 14.8 times less sugar than carrot - carrot has 4.7g of sugar per 100 grams and avocado has 0.3g of sugar.



Protein

protein

Carrots and avocado contain similar amounts of protein - carrot has 0.93g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Carrot has 65.4 times less saturated fat than avocado - carrot has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 49% more Vitamin C than carrot - carrot has 5.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 118 times more Vitamin A than avocado - carrot has 835ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Carrots and avocado contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Carrots and avocado contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more riboflavin, pantothenic acid and folate. Both avocado and carrots contain significant amounts of thiamin, niacin and Vitamin B6.

Avocado Carrots
Thiamin 0.075 MG 0.066 MG
Riboflavin 0.143 MG 0.058 MG
Niacin 1.912 MG 0.983 MG
Pantothenic acid 1.463 MG 0.273 MG
Vitamin B6 0.287 MG 0.138 MG
Folate 89 UG 19 UG

Minerals

calcium

Carrot has 154% more calcium than avocado - carrot has 33mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Carrots and avocado contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both carrots and avocado are high in potassium. Avocado has 58% more potassium than carrot - carrot has 320mg 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 carrots contain significant amounts of lutein + zeaxanthin.

Avocado Carrots
beta-carotene 63 UG 8285 UG
alpha-carotene 24 UG 3477 UG
lutein + zeaxanthin 271 UG 256 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Avocado Carrots
alpha linoleic acid 0.125 G 0.002 G
Total 0.125 G 0.002 G

omega 6s

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

Avocado Carrots
linoleic acid 1.674 G 0.1 G
other omega 6 0.015 G ~
Total 1.689 G 0.1 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 Carrots (Carrots, raw) .

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