Avocado vs. Shallot

Nutrition comparison of Avocado and Shallot


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

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

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

  • Both shallot and avocado are high in dietary fiber and potassium.
  • Avocado has 25.2 times less sugar than shallot.
  • Avocado has more riboflavin, niacin, pantothenic acid and folate.
  • Shallot has 124 times less saturated fat than avocado.
Detailed nutritional comparison of avocado and shallot 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 Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Shallot src

Here's an infographic summarizing the nutritional differences between avocado and shallot. marks particularly rich nutrients.


Calories and Carbs

calories

Avocado is high in calories and shallot has 57% less calories than avocado - shallot has 72 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 shallot per calorie. Avocado has a macronutrient ratio of 4:19:77 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Shallot
Protein 4% 15%
Carbohydrates 19% 85%
Fat 77% ~
Alcohol ~ ~

carbohydrates

Avocado has 49% less carbohydrates than shallot - shallot has 16.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

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

sugar

Avocado has 25.2 times less sugar than shallot - shallot has 7.9g of sugar per 100 grams and avocado has 0.3g of sugar.



Protein

protein

Shallot and avocado contain similar amounts of protein - shallot has 2.5g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Shallot has 124 times less saturated fat than avocado - shallot has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Shallot and avocado contain similar amounts of Vitamin C - shallot has 8mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

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

Vitamin E

Avocado has 48 times more Vitamin E than shallot - shallot has 0.04mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Avocado has 25 times more Vitamin K than shallot - shallot has 0.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

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

Avocado Shallot
Thiamin 0.075 MG 0.06 MG
Riboflavin 0.143 MG 0.02 MG
Niacin 1.912 MG 0.2 MG
Pantothenic acid 1.463 MG 0.29 MG
Vitamin B6 0.287 MG 0.345 MG
Folate 89 UG 34 UG

Minerals

calcium

Shallot has 185% more calcium than avocado - shallot has 37mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Shallot has 97% more iron than avocado - shallot has 1.2mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both shallot and avocado are high in potassium. Avocado has 52% more potassium than shallot - shallot has 334mg 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,

Avocado Shallot
beta-carotene 63 UG 3 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 8 UG

Omega-3 and Omega-6

omega 3s

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

Avocado Shallot
alpha linoleic acid 0.125 G 0.002 G
Total 0.125 G 0.002 G

omega 6s

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

Avocado Shallot
linoleic acid 1.674 G 0.037 G
other omega 6 0.015 G ~
Total 1.689 G 0.037 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 Shallot (Shallots, raw) .

Avocado g

()
Daily Values (%)

Shallot g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G