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Avocado vs. Orange — In-Depth Nutrition Comparison

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What are the differences between Avocado and Orange?

  • Avocado is higher in Vitamin B5, Vitamin K, Fiber, Copper, Vitamin B6, Folate, Vitamin E , and Vitamin B3, yet Orange is higher in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 48% more.
  • The amount of Saturated Fat in Orange is lower.

We used Avocados, raw, all commercial varieties and Oranges, raw, all commercial varieties types in this article.

Infographic

Avocado vs Orange 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
Orange
Orange
Contains more Iron +450%
Contains more Magnesium +190%
Contains more Phosphorus +271.4%
Contains more Potassium +168%
Contains more Zinc +814.3%
Contains more Copper +322.2%
Contains more Manganese +468%
Contains more Calcium +233.3%
Contains less Sodium -100%
Contains more Selenium +25%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +450%
Contains more Magnesium +190%
Contains more Phosphorus +271.4%
Contains more Potassium +168%
Contains more Zinc +814.3%
Contains more Copper +322.2%
Contains more Manganese +468%
Contains more Calcium +233.3%
Contains less Sodium -100%
Contains more Selenium +25%

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
7
:
3
Orange
Orange
Contains more Vitamin E +1050%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +516.3%
Contains more Vitamin B5 +455.6%
Contains more Vitamin B6 +328.3%
Contains more Folate +170%
Contains more Vitamin K +∞%
Contains more Vitamin A +54.1%
Contains more Vitamin C +432%
Contains more Vitamin B1 +29.9%
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +1050%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +516.3%
Contains more Vitamin B5 +455.6%
Contains more Vitamin B6 +328.3%
Contains more Folate +170%
Contains more Vitamin K +∞%
Contains more Vitamin A +54.1%
Contains more Vitamin C +432%
Contains more Vitamin B1 +29.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Orange
Orange
Contains more Protein +112.8%
Contains more Fats +12116.7%
Contains more Other +259.1%
Contains more Carbs +37.7%
Contains more Water +18.5%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +112.8%
Contains more Fats +12116.7%
Contains more Other +259.1%
Contains more Carbs +37.7%
Contains more Water +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +42504.3%
Contains more Polyunsaturated fat +7164%
Contains less Saturated Fat -99.3%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +42504.3%
Contains more Polyunsaturated fat +7164%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Orange
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 Orange Opinion
Net carbs 1.83g 9.35g Orange
Protein 2g 0.94g Avocado
Fats 14.66g 0.12g Avocado
Carbs 8.53g 11.75g Orange
Calories 160kcal 47kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 9.35g Avocado
Fiber 6.7g 2.4g Avocado
Calcium 12mg 40mg Orange
Iron 0.55mg 0.1mg Avocado
Magnesium 29mg 10mg Avocado
Phosphorus 52mg 14mg Avocado
Potassium 485mg 181mg Avocado
Sodium 7mg 0mg Orange
Zinc 0.64mg 0.07mg Avocado
Copper 0.19mg 0.045mg Avocado
Manganese 0.142mg 0.025mg Avocado
Selenium 0.4µg 0.5µg Orange
Vitamin A 146IU 225IU Orange
Vitamin A RAE 7µg 11µg Orange
Vitamin E 2.07mg 0.18mg Avocado
Vitamin C 10mg 53.2mg Orange
Vitamin B1 0.067mg 0.087mg Orange
Vitamin B2 0.13mg 0.04mg Avocado
Vitamin B3 1.738mg 0.282mg Avocado
Vitamin B5 1.389mg 0.25mg Avocado
Vitamin B6 0.257mg 0.06mg Avocado
Folate 81µg 30µg Avocado
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg 0.009mg Avocado
Threonine 0.073mg 0.015mg Avocado
Isoleucine 0.084mg 0.025mg Avocado
Leucine 0.143mg 0.023mg Avocado
Lysine 0.132mg 0.047mg Avocado
Methionine 0.038mg 0.02mg Avocado
Phenylalanine 0.097mg 0.031mg Avocado
Valine 0.107mg 0.04mg Avocado
Histidine 0.049mg 0.018mg Avocado
Saturated Fat 2.126g 0.015g Orange
Monounsaturated Fat 9.799g 0.023g Avocado
Polyunsaturated fat 1.816g 0.025g 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 Orange
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
24%
Orange
Minerals Daily Need Coverage Score
21%
Avocado
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 2.111g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.4)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 8.69g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 5)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.