Avocado vs. Whey Protein Powder

Nutrition comparison of Avocado and Whey Protein Powder


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, dietary fiber and potassium.
  • Avocado has signficantly more Vitamin C than whey protein powder.
  • Whey protein powder has 63% less saturated fat than avocado.
  • Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, avocado contains more pantothenic acid and folate.
  • Whey protein powder is an excellent source of calcium and protein.
Detailed nutritional comparison of avocado and whey protein powder 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 Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

cholesterol

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Avocado or Whey Protein Powder .

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 %
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


FAQ

Does avocado or whey protein powder contain more calories in 100 grams?
Both avocado and whey protein powder are high in calories. Whey protein powder has 110% more calories than avocado - avocado has 167 calories in 100g and whey protein powder has 352 calories.

Is avocado or whey protein powder better for protein?
Whey protein powder is a fantastic 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.

Does avocado or whey protein powder contain more calcium?
Whey protein powder is a rich source of calcium and it has 35 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does avocado or whey protein powder contain more potassium?
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 in 100 grams and whey protein powder has 500mg of potassium.