Avocado vs. Peanut Butter

Nutrition comparison of Avocado and Peanut Butter


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

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

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

  • Both avocado and peanut butter are high in calories, dietary fiber and potassium.
  • Avocado has 27 times less sugar than peanut butter.
  • Avocado has 60% less carbohydrates than peanut butter.
  • Avocado has signficantly more Vitamin C than peanut butter.
  • Peanut butter has more niacin.
  • Peanut butter is a great source of calcium.
  • Peanut butter is an excellent source of protein.
Detailed nutritional comparison of avocado and peanut butter 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 Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Peanut Butter src

Calories and Carbs

calories

Both avocado and peanut butter are high in calories. Peanut butter has 253% more calories than avocado - avocado has 167 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, avocado is lighter in protein, heavier in carbs and heavier in fat compared to peanut butter per calorie. Avocado has a macronutrient ratio of 4:19:77 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Peanut Butter
Protein 4% 15%
Carbohydrates 19% 14%
Fat 77% 71%
Alcohol ~ ~

carbohydrates

Avocado has 60% less carbohydrates than peanut butter - avocado has 8.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both avocado and peanut butter are high in dietary fiber. Peanut butter has 18% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Avocado has 27 times less sugar than peanut butter - avocado has 0.3g of sugar per 100 grams and peanut butter has 8.4g of sugar.



Protein

protein

Peanut butter is an excellent source of protein and it has 11 times more protein than avocado - avocado has 2g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and avocado has 72% less saturated fat than peanut butter - avocado has 2.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Peanut butter has 220% more Vitamin E than avocado - avocado has 2mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Avocado has 41 times more Vitamin K than peanut butter - avocado has 21ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

Peanut butter has more niacin. Both avocado and peanut butter contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.

Avocado Peanut Butter
Thiamin 0.075 MG 0.106 MG
Riboflavin 0.143 MG 0.111 MG
Niacin 1.912 MG 13.696 MG
Pantothenic acid 1.463 MG 1.118 MG
Vitamin B6 0.287 MG 0.418 MG
Folate 89 UG 92 UG

Minerals

calcium

Peanut butter is a great source of calcium and it has 246% more calcium than avocado - avocado has 13mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Peanut butter has 211% more iron than avocado - avocado has 0.61mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both avocado and peanut butter are high in potassium. Peanut butter has 47% more potassium than avocado - avocado has 507mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and peanut butter contain significant amounts of alpha linoleic acid (ALA).

Avocado Peanut Butter
alpha linoleic acid 0.125 G 0.078 G
Total 0.125 G 0.078 G

omega 6s

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

Avocado Peanut Butter
linoleic acid 1.674 G 13.854 G
other omega 6 ~ 0.64 G
Total 1.674 G 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .

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