Avocado vs. Orange

Nutrition comparison of Avocado and Orange


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

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

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

  • Both orange and avocado are high in dietary fiber.
  • Avocado has 29.4 times less sugar than orange.
  • Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Avocado is an excellent source of potassium.
  • Orange has 84 times less saturated fat than avocado.
  • Orange is a great source of calcium.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of avocado and orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Orange src

Calories and Carbs

calories

Avocado is high in calories and orange has 72% less calories than avocado - orange has 46 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to orange for protein. Avocado has a macronutrient ratio of 4:19:77 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Orange
Protein 4% 6%
Carbohydrates 19% 91%
Fat 77% 4%
Alcohol ~ ~

carbohydrates

Orange and avocado contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both orange and avocado are high in dietary fiber. Avocado has 183% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 29.4 times less sugar than orange - orange has 9.1g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Orange and avocado contain similar amounts of protein - orange has 0.7g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Orange has 84 times less saturated fat than avocado - orange has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 411% more Vitamin C than avocado - orange has 45mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Orange and avocado contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 994% more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Avocado has more Vitamin K than orange - avocado has 21ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Avocado Orange
Thiamin 0.075 MG 0.1 MG
Riboflavin 0.143 MG 0.04 MG
Niacin 1.912 MG 0.4 MG
Pantothenic acid 1.463 MG 0.25 MG
Vitamin B6 0.287 MG 0.051 MG
Folate 89 UG 17 UG

Minerals

calcium

Orange is a great source of calcium and it has 231% more calcium than avocado - orange has 43mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Avocado has 578% more iron than orange - orange has 0.09mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 200% more potassium than orange - orange has 169mg 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 orange contain significant amounts of beta-carotene.

Avocado Orange
beta-carotene 63 UG 71 UG
alpha-carotene 24 UG 11 UG
lutein + zeaxanthin 271 UG 129 UG

Omega-3 and Omega-6

omega 3s

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

Avocado Orange
alpha linoleic acid 0.125 G 0.011 G
Total 0.125 G 0.011 G

omega 6s

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

Avocado Orange
linoleic acid 1.674 G 0.031 G
other omega 6 0.015 G ~
Total 1.689 G 0.031 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 Orange (Oranges, raw, Florida) .

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FAQ

Does orange or avocado contain more calories in 100 grams?
Avocado is high in calories and orange has 70% less calories than avocado - orange has 46 calories in 100g and avocado has 167 calories.

Does orange or avocado have more carbohydrates?
By weight, orange and avocado contain similar amounts of carbs - orange has 11.5g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does orange or avocado contain more potassium?
Avocado is a rich source of potassium and it has 200% more potassium than orange - orange has 169mg of potassium in 100 grams and avocado has 507mg of potassium.

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