Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and whey protein powder:
Both avocado and whey protein powder are high in calories. Whey protein powder has 111% more calories than avocado - avocado has 167 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Avocado has a macronutrient ratio of 4:19:77 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Whey Protein Powder | |
|---|---|---|
| Protein | 4% | 89% |
| Carbohydrates | 19% | 7% |
| Fat | 77% | 4% |
| Alcohol | ~ | ~ |
Avocado and whey protein powder contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both avocado and whey protein powder are high in dietary fiber. Avocado has 119% more dietary fiber than whey protein powder - avocado has 6.8g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Avocado and whey protein powder contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 38 times more protein than avocado - avocado has 2g of protein per 100 grams and whey protein powder has 78.1g of protein.
Whey protein powder has 63% less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Avocado has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Avocado has signficantly more Vitamin C than whey protein powder - avocado has 8.8mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Avocado has more Vitamin A than whey protein powder - avocado has 7ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Avocado has more Vitamin E than whey protein powder - avocado has 2mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Avocado has more Vitamin K than whey protein powder - avocado has 21ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, avocado contains more pantothenic acid and folate. Both avocado and whey protein powder contain significant amounts of niacin.
| Avocado | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.075 MG | 0.609 MG |
| Riboflavin | 0.143 MG | 2.017 MG |
| Niacin | 1.912 MG | 1.136 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | 0.607 MG |
| Folate | 89 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 35 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 85% more iron than avocado - avocado has 0.61mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both avocado and whey protein powder are high in potassium. Avocado is very similar to whey protein powder for potassium - avocado has 507mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Avocado | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.034 G |
| Total | 0.125 G | 0.034 G |
Comparing omega-6 fatty acids, avocado has more linoleic acid than whey protein powder per 100 grams.
| Avocado | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 1.674 G | 0.264 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Avocado g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||