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Avocado vs. Grapefruit — In-Depth Nutrition Comparison

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How are Avocado and Grapefruit different?

  • Avocado is higher in Vitamin B5, Fiber, Copper, Vitamin K, Folate, Vitamin B6, Vitamin E , and Potassium, however, Grapefruit is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Grapefruit is 24% higher.
  • Grapefruit has less Saturated Fat.

Avocados, raw, all commercial varieties and Grapefruit, raw, pink and red, all areas are the varieties used in this article.

Infographic

Avocado vs Grapefruit 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.
Contains more Iron +587.5%
Contains more Magnesium +222.2%
Contains more Phosphorus +188.9%
Contains more Potassium +259.3%
Contains more Zinc +814.3%
Contains more Copper +493.8%
Contains more Manganese +545.5%
Contains more Selenium +300%
Contains more Calcium +83.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Contains more Iron +587.5%
Contains more Magnesium +222.2%
Contains more Phosphorus +188.9%
Contains more Potassium +259.3%
Contains more Zinc +814.3%
Contains more Copper +493.8%
Contains more Manganese +545.5%
Contains more Selenium +300%
Contains more Calcium +83.3%
Contains less Sodium -100%

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.
:
Contains more Vitamin E +1492.3%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B3 +752%
Contains more Vitamin B5 +430.2%
Contains more Vitamin B6 +384.9%
Contains more Folate +523.1%
Contains more Choline +84.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +687.7%
Contains more Vitamin C +212%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 5% 0%
Contains more Vitamin E +1492.3%
Contains more Vitamin B1 +55.8%
Contains more Vitamin B2 +319.4%
Contains more Vitamin B3 +752%
Contains more Vitamin B5 +430.2%
Contains more Vitamin B6 +384.9%
Contains more Folate +523.1%
Contains more Choline +84.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +687.7%
Contains more Vitamin C +212%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +159.7%
Contains more Fats +10371.4%
Contains more Other +327%
Contains more Carbs +25%
Contains more Water +20.3%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more Protein +159.7%
Contains more Fats +10371.4%
Contains more Other +327%
Contains more Carbs +25%
Contains more Water +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +48895%
Contains more Polyunsaturated fat +4944.4%
Contains less Saturated Fat -99%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Contains more Monounsaturated Fat +48895%
Contains more Polyunsaturated fat +4944.4%
Contains less Saturated Fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +5750%
Contains more Glucose +335.1%
Contains more Fructose +1375%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +5750%
Contains more Glucose +335.1%
Contains more Fructose +1375%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Grapefruit Opinion
Net carbs 1.83g 9.06g Grapefruit
Protein 2g 0.77g Avocado
Fats 14.66g 0.14g Avocado
Carbs 8.53g 10.66g Grapefruit
Calories 160kcal 42kcal Avocado
Starch 0.11g 0g Avocado
Fructose 0.12g 1.77g Grapefruit
Sugar 0.66g 6.89g Avocado
Fiber 6.7g 1.6g Avocado
Calcium 12mg 22mg Grapefruit
Iron 0.55mg 0.08mg Avocado
Magnesium 29mg 9mg Avocado
Phosphorus 52mg 18mg Avocado
Potassium 485mg 135mg Avocado
Sodium 7mg 0mg Grapefruit
Zinc 0.64mg 0.07mg Avocado
Copper 0.19mg 0.032mg Avocado
Manganese 0.142mg 0.022mg Avocado
Selenium 0.4µg 0.1µg Avocado
Vitamin A 146IU 1150IU Grapefruit
Vitamin A RAE 7µg 58µg Grapefruit
Vitamin E 2.07mg 0.13mg Avocado
Vitamin C 10mg 31.2mg Grapefruit
Vitamin B1 0.067mg 0.043mg Avocado
Vitamin B2 0.13mg 0.031mg Avocado
Vitamin B3 1.738mg 0.204mg Avocado
Vitamin B5 1.389mg 0.262mg Avocado
Vitamin B6 0.257mg 0.053mg Avocado
Folate 81µg 13µg Avocado
Choline 14.2mg 7.7mg Avocado
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg 0.008mg Avocado
Threonine 0.073mg 0.013mg Avocado
Isoleucine 0.084mg 0.008mg Avocado
Leucine 0.143mg 0.015mg Avocado
Lysine 0.132mg 0.019mg Avocado
Methionine 0.038mg 0.007mg Avocado
Phenylalanine 0.097mg 0.013mg Avocado
Valine 0.107mg 0.015mg Avocado
Histidine 0.049mg 0.008mg Avocado
Saturated Fat 2.126g 0.021g Grapefruit
Monounsaturated Fat 9.799g 0.02g Avocado
Polyunsaturated fat 1.816g 0.036g 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 Grapefruit
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
33%
Avocado
18%
Grapefruit
Minerals Daily Need Coverage Score
21%
Avocado
5%
Grapefruit

Comparison summary

Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 2.105g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 15)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.5)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 6.23g)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.