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  6. Avocado vs. Grape

Avocado vs. Grape — In-Depth Nutrition Comparison

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How are Avocado and Grape different?

  • Avocado is richer in Vitamin B5, Fiber, Folate, Copper, Vitamin E , Vitamin B6, Vitamin B3, and Potassium, while Grape is higher in Manganese.
  • Avocado covers your daily need of Vitamin B5 27% more than Grape.
  • Avocado contains 20 times more Folate than Grape. Avocado contains 81µg of Folate, while Grape contains 4µg.
  • Grape is lower in Saturated Fat.

Avocados, raw, all commercial varieties and Grapes, american type (slip skin), raw types were used in this article.

Infographic

Avocado vs Grape infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
7
:
3
Grape
Grape
Contains more Iron +89.7%
Contains more Magnesium +480%
Contains more Phosphorus +420%
Contains more Potassium +153.9%
Contains more Zinc +1500%
Contains more Copper +375%
Contains more Selenium +300%
Contains more Calcium +16.7%
Contains less Sodium -71.4%
Contains more Manganese +405.6%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Iron +89.7%
Contains more Magnesium +480%
Contains more Phosphorus +420%
Contains more Potassium +153.9%
Contains more Zinc +1500%
Contains more Copper +375%
Contains more Selenium +300%
Contains more Calcium +16.7%
Contains less Sodium -71.4%
Contains more Manganese +405.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
9
:
1
Grape
Grape
Contains more Vitamin A +46%
Contains more Vitamin E +989.5%
Contains more Vitamin C +150%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +479.3%
Contains more Vitamin B5 +5687.5%
Contains more Vitamin B6 +133.6%
Contains more Folate +1925%
Contains more Vitamin K +43.8%
Contains more Vitamin B1 +37.3%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +46%
Contains more Vitamin E +989.5%
Contains more Vitamin C +150%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +479.3%
Contains more Vitamin B5 +5687.5%
Contains more Vitamin B6 +133.6%
Contains more Folate +1925%
Contains more Vitamin K +43.8%
Contains more Vitamin B1 +37.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Grape
Grape
Contains more Protein +217.5%
Contains more Fats +4088.6%
Contains more Other +177.2%
Contains more Carbs +101.1%
Contains more Water +11%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +217.5%
Contains more Fats +4088.6%
Contains more Other +177.2%
Contains more Carbs +101.1%
Contains more Water +11%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Grape
Grape
Contains more Monounsaturated Fat +69892.9%
Contains more Polyunsaturated fat +1680.4%
Contains less Saturated Fat -94.6%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +69892.9%
Contains more Polyunsaturated fat +1680.4%
Contains less Saturated Fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Grape
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Grape Opinion
Net carbs 1.83g 16.25g Grape
Protein 2g 0.63g Avocado
Fats 14.66g 0.35g Avocado
Carbs 8.53g 17.15g Grape
Calories 160kcal 67kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 16.25g Avocado
Fiber 6.7g 0.9g Avocado
Calcium 12mg 14mg Grape
Iron 0.55mg 0.29mg Avocado
Magnesium 29mg 5mg Avocado
Phosphorus 52mg 10mg Avocado
Potassium 485mg 191mg Avocado
Sodium 7mg 2mg Grape
Zinc 0.64mg 0.04mg Avocado
Copper 0.19mg 0.04mg Avocado
Manganese 0.142mg 0.718mg Grape
Selenium 0.4µg 0.1µg Avocado
Vitamin A 146IU 100IU Avocado
Vitamin A RAE 7µg 5µg Avocado
Vitamin E 2.07mg 0.19mg Avocado
Vitamin C 10mg 4mg Avocado
Vitamin B1 0.067mg 0.092mg Grape
Vitamin B2 0.13mg 0.057mg Avocado
Vitamin B3 1.738mg 0.3mg Avocado
Vitamin B5 1.389mg 0.024mg Avocado
Vitamin B6 0.257mg 0.11mg Avocado
Folate 81µg 4µg Avocado
Vitamin K 21µg 14.6µg Avocado
Tryptophan 0.025mg 0.003mg Avocado
Threonine 0.073mg 0.017mg Avocado
Isoleucine 0.084mg 0.005mg Avocado
Leucine 0.143mg 0.013mg Avocado
Lysine 0.132mg 0.014mg Avocado
Methionine 0.038mg 0.021mg Avocado
Phenylalanine 0.097mg 0.013mg Avocado
Valine 0.107mg 0.017mg Avocado
Histidine 0.049mg 0.023mg Avocado
Saturated Fat 2.126g 0.114g Grape
Monounsaturated Fat 9.799g 0.014g Avocado
Polyunsaturated fat 1.816g 0.102g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
11%
Grape
Minerals Daily Need Coverage Score
21%
Avocado
15%
Grape

Comparison summary

Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 2.012g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 15.59g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.