Avocado vs. Chicken
Nutrition comparison of Avocado and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and chicken:
- Both chicken and avocado are high in calories and potassium.
- Avocado has signficantly less cholesterol than chicken.
- Avocado has signficantly more Vitamin C than chicken.
- Avocado is an excellent source of dietary fiber.
- Chicken has more riboflavin, niacin and Vitamin B12, however, avocado contains more folate.
- Chicken is an excellent source of protein.
- For omega-3 fatty acids, chicken has more dha and dpa than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and avocado are high in calories. Chicken has 13% more calories than avocado - chicken 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 chicken per calorie. Avocado has a macronutrient ratio of 4:19:77 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Chicken | |
|---|---|---|
| Protein | 4% | 49% |
| Carbohydrates | 19% | ~ |
| Fat | 77% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than chicken - avocado has 6.8g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Avocado and chicken contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 10 times more protein than avocado - chicken has 23.3g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Chicken and avocado contain similar amounts of saturated fat - chicken has 3.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both chicken and avocado are low in trans fat - chicken has 0.09g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than chicken - avocado has 8.8mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than chicken - avocado has 7ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Avocado has 405% more Vitamin E than chicken - chicken has 0.39mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Chicken and avocado contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin and Vitamin B12, however, avocado contains more folate. Both avocado and chicken contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Avocado | Chicken | |
|---|---|---|
| Thiamin | 0.075 MG | 0.121 MG |
| Riboflavin | 0.143 MG | 0.302 MG |
| Niacin | 1.912 MG | 7.107 MG |
| Pantothenic acid | 1.463 MG | 1.327 MG |
| Vitamin B6 | 0.287 MG | 0.538 MG |
| Folate | 89 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Chicken and avocado contain similar amounts of calcium - chicken has 8mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Chicken and avocado contain similar amounts of iron - chicken has 0.93mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both chicken and avocado are high in potassium. Chicken has 34% more potassium than avocado - chicken has 677mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than avocado per 100 grams. Both avocado and chicken contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.125 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and chicken contain significant amounts of linoleic acid.
| Avocado | Chicken | |
|---|---|---|
| linoleic acid | 1.674 G | 1.818 G |
| other omega 6 | 0.015 G | 0.02 G |
| Total | 1.689 G | 1.838 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 Chicken 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 chicken or avocado contain more calories in 100 grams?Both chicken and avocado are high in calories. Chicken has 10% more calories than avocado - chicken has 189 calories in 100g and avocado has 167 calories.
Is chicken or avocado better for protein?
Chicken is a fantastic source of protein and it has 10 times more protein than avocado - chicken has 23.3g of protein per 100 grams and avocado has 2g of protein.
Does chicken or avocado contain more potassium?
Both chicken and avocado are high in potassium. Chicken has 30% more potassium than avocado - chicken has 677mg of potassium in 100 grams and avocado has 507mg of potassium.