Pasta vs. Avocado

Nutrition comparison of Pasta and Avocado


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

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

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

  • Both pasta and avocado are high in calories, dietary fiber and potassium.
  • Avocado has signficantly more Vitamin C than pasta.
  • Pasta has 6.6 times less saturated fat than avocado.
  • Pasta has more thiamin, riboflavin, niacin and folate, however, avocado contains more pantothenic acid.
  • Pasta is an excellent source of iron and protein.
Detailed nutritional comparison of pasta and avocado 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: Pasta (Pasta, dry, enriched) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Avocado src

Calories and Carbs

calories

Both pasta and avocado are high in calories. Pasta has 122% more calories than avocado - pasta has 371 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Pasta has a macronutrient ratio of 14:82:4 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Avocado
Protein 14% 4%
Carbohydrates 82% 19%
Fat 4% 77%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and avocado has 88% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both pasta and avocado are high in dietary fiber. Avocado has 113% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Pasta and avocado contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Pasta is an excellent source of protein and it has 565% more protein than avocado - pasta has 13g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Pasta has 6.6 times less saturated fat than avocado - pasta has 0.28g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than pasta - avocado has 8.8mg of Vitamin C per 100 grams and pasta does not contain significant amounts.

Vitamin A

Avocado has more Vitamin A than pasta - avocado has 7ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

Avocado has 16 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Avocado has 209 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Pasta has more thiamin, riboflavin, niacin and folate, however, avocado contains more pantothenic acid. Both pasta and avocado contain significant amounts of Vitamin B6.

Pasta Avocado
Thiamin 0.891 MG 0.075 MG
Riboflavin 0.4 MG 0.143 MG
Niacin 7.177 MG 1.912 MG
Pantothenic acid 0.431 MG 1.463 MG
Vitamin B6 0.142 MG 0.287 MG
Folate 237 UG 89 UG

Minerals

calcium

Pasta has 62% more calcium than avocado - pasta has 21mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Pasta is an excellent source of iron and it has 441% more iron than avocado - pasta has 3.3mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both pasta and avocado are high in potassium. Avocado has 127% more potassium than pasta - pasta has 223mg 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,

Pasta Avocado
lutein + zeaxanthin 18 UG 271 UG
beta-carotene ~ 63 UG
alpha-carotene ~ 24 UG

Omega-3 and Omega-6

omega 3s

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

Pasta Avocado
alpha linoleic acid 0.024 G 0.125 G
Total 0.024 G 0.125 G

omega 6s

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

Pasta Avocado
linoleic acid 0.54 G 1.674 G
other omega 6 ~ 0.015 G
Total 0.54 G 1.689 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pasta or Avocado .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Avocado (Avocados, raw, California) .

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FAQ

Does pasta or avocado contain more calories in 100 grams?
Both pasta and avocado are high in calories. Pasta has 120% more calories than avocado - pasta has 371 calories in 100g and avocado has 167 calories.

Does pasta or avocado have more carbohydrates?
By weight, pasta is high in carbohydrates and avocado has 90% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does pasta or avocado contain more iron?
Pasta is an abundant source of iron and it has 440% more iron than avocado - pasta has 3.3mg of iron in 100 grams and avocado has 0.61mg of iron.

Does pasta or avocado contain more potassium?
Both pasta and avocado are high in potassium. Avocado has 130% more potassium than pasta - pasta has 223mg of potassium in 100 grams and avocado has 507mg of potassium.