Avocado vs. Kimchi
Nutrition comparison of Avocado and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and kimchi:
- Avocado has more thiamin and pantothenic acid.
- Avocado has signficantly more Vitamin C than kimchi.
- Avocado is an excellent source of dietary fiber and potassium.
- Kimchi has 30.7 times less saturated fat than avocado.
- Kimchi has 72% less carbohydrates than avocado.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and kimchi has 91% less calories than avocado - kimchi has 15 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 kimchi per calorie. Avocado has a macronutrient ratio of 4:19:77 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Kimchi | |
|---|---|---|
| Protein | 4% | 24% |
| Carbohydrates | 19% | 51% |
| Fat | 77% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Kimchi has 72% less carbohydrates than avocado - kimchi has 2.4g 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 325% more dietary fiber than kimchi - kimchi has 1.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Kimchi and avocado contain similar amounts of sugar - kimchi has 1.1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Kimchi and avocado contain similar amounts of protein - kimchi has 1.1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Kimchi has 30.7 times less saturated fat than avocado - kimchi has 0.07g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than kimchi - avocado has 8.8mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Kimchi and avocado contain similar amounts of Vitamin A - kimchi has 5ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 16 times more Vitamin E than kimchi - kimchi has 0.11mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Kimchi has 108% more Vitamin K than avocado - kimchi has 43.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin and pantothenic acid. Both avocado and kimchi contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Avocado | Kimchi | |
|---|---|---|
| Thiamin | 0.075 MG | 0.01 MG |
| Riboflavin | 0.143 MG | 0.21 MG |
| Niacin | 1.912 MG | 1.1 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | 0.213 MG |
| Folate | 89 UG | 52 UG |
Minerals
calcium
Kimchi has 154% more calcium than avocado - kimchi has 33mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Kimchi is a great source of iron and it has 310% more iron than avocado - kimchi has 2.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 236% more potassium than kimchi - kimchi has 151mg 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 kimchi contain significant amounts of beta-carotene.
| Avocado | Kimchi | |
|---|---|---|
| beta-carotene | 63 UG | 55 UG |
| alpha-carotene | 24 UG | 1 UG |
| lutein + zeaxanthin | 271 UG | 49 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and kimchi contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.137 G |
| Total | 0.125 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than kimchi per 100 grams.
| Avocado | Kimchi | |
|---|---|---|
| linoleic acid | 1.674 G | 0.104 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.104 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 (%) |
Kimchi 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 kimchi or avocado contain more calories in 100 grams?Avocado is high in calories and kimchi has 90% less calories than avocado - kimchi has 15 calories in 100g and avocado has 167 calories.
Does kimchi or avocado have more carbohydrates?
By weight, kimchi has 70% fewer carbohydrates than avocado - kimchi has 2.4g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does kimchi or avocado contain more potassium?
Avocado is a rich source of potassium and it has 240% more potassium than kimchi - kimchi has 151mg of potassium in 100 grams and avocado has 507mg of potassium.