Quinoa vs. Avocado

Nutrition comparison of Cooked Quinoa and Avocado


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

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

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

  • Both quinoa and avocado are high in calories and dietary fiber.
  • Avocado has 59% less carbohydrates than quinoa.
  • Avocado has more niacin, pantothenic acid and Vitamin B6.
  • Avocado has signficantly more Vitamin C than quinoa.
  • Avocado is an excellent source of potassium.
  • For omega-3 fatty acids, quinoa has more dha than avocado.
  • Quinoa has 8.2 times less saturated fat than avocado.
Detailed nutritional comparison of quinoa 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: Quinoa (Quinoa, cooked) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Avocado src

Calories and Carbs

calories

Both quinoa and avocado are high in calories. Avocado has 39% more calories than quinoa - quinoa has 120 calories per 100 grams and avocado has 167 calories.

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

Macro Ratios from Calories:

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

carbohydrates

Avocado has 59% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both quinoa and avocado are high in dietary fiber. Avocado has 143% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Quinoa and avocado contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Quinoa has 124% more protein than avocado - quinoa has 4.4g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Quinoa has 8.2 times less saturated fat than avocado - quinoa has 0.23g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Quinoa and avocado contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Quinoa Avocado
Thiamin 0.107 MG 0.075 MG
Riboflavin 0.11 MG 0.143 MG
Niacin 0.412 MG 1.912 MG
Pantothenic acid ~ 1.463 MG
Vitamin B6 0.123 MG 0.287 MG
Folate 42 UG 89 UG

Minerals

calcium

Quinoa and avocado contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Quinoa has 144% more iron than avocado - quinoa has 1.5mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 195% more potassium than quinoa - quinoa has 172mg 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,

Quinoa Avocado
beta-carotene 3 UG 63 UG
lutein + zeaxanthin 53 UG 271 UG
alpha-carotene ~ 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more DHA than avocado per 100 grams. Both quinoa and avocado contain significant amounts of alpha linoleic acid (ALA).

Quinoa Avocado
alpha linoleic acid 0.085 G 0.125 G
DHA 0.015 G ~
Total 0.1 G 0.125 G

omega 6s

Comparing omega-6 fatty acids, both quinoa and avocado contain significant amounts of linoleic acid.

Quinoa Avocado
linoleic acid 0.974 G 1.674 G
other omega 6 ~ 0.015 G
Total 0.974 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 Quinoa or Avocado .

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Avocado (Avocados, raw, California) .

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FAQ

Does quinoa or avocado contain more calories in 100 grams?
Both quinoa and avocado are high in calories. Avocado has 40% more calories than quinoa - quinoa has 120 calories in 100g and avocado has 167 calories.

Does quinoa or avocado have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does quinoa or avocado contain more potassium?
Avocado is a rich source of potassium and it has 200% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and avocado has 507mg of potassium.

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