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  6. Avocado vs. Orange juice

Avocado vs. Orange juice — In-Depth Nutrition Comparison

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Summary of differences between Avocado and Orange juice

  • Avocado has more Fiber, Vitamin B5, Vitamin K, Vitamin B6, Copper, Vitamin E , Folate, and Potassium, however, Orange juice is higher in Vitamin C.
  • Orange juice covers your daily need of Vitamin C 44% more than Avocado.
  • Avocado has 210 times more Vitamin K than Orange juice. While Avocado has 21µg of Vitamin K, Orange juice has only 0.1µg.
  • Orange juice has less Saturated Fat.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Orange juice, raw.

Infographic

Avocado vs Orange juice 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
9
:
1
Orange juice
Orange juice
Contains more Iron +175%
Contains more Magnesium +163.6%
Contains more Phosphorus +205.9%
Contains more Potassium +142.5%
Contains more Zinc +1180%
Contains more Copper +331.8%
Contains more Manganese +914.3%
Contains more Selenium +300%
Contains less Sodium -85.7%
Equal in Calcium - 11
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Iron +175%
Contains more Magnesium +163.6%
Contains more Phosphorus +205.9%
Contains more Potassium +142.5%
Contains more Zinc +1180%
Contains more Copper +331.8%
Contains more Manganese +914.3%
Contains more Selenium +300%
Contains less Sodium -85.7%
Equal in Calcium - 11

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 juice
Orange juice
Contains more Vitamin E +5075%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +334.5%
Contains more Vitamin B5 +631.1%
Contains more Vitamin B6 +542.5%
Contains more Folate +170%
Contains more Vitamin K +20900%
Contains more Vitamin A +37%
Contains more Vitamin C +400%
Contains more Vitamin B1 +34.3%
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%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +5075%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +334.5%
Contains more Vitamin B5 +631.1%
Contains more Vitamin B6 +542.5%
Contains more Folate +170%
Contains more Vitamin K +20900%
Contains more Vitamin A +37%
Contains more Vitamin C +400%
Contains more Vitamin B1 +34.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Orange juice
Orange juice
Contains more Protein +185.7%
Contains more Fats +7230%
Contains more Other +295%
Contains more Carbs +21.9%
Contains more Water +20.6%
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 juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +185.7%
Contains more Fats +7230%
Contains more Other +295%
Contains more Carbs +21.9%
Contains more Water +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +27119.4%
Contains more Polyunsaturated fat +4440%
Contains less Saturated Fat -98.9%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +27119.4%
Contains more Polyunsaturated fat +4440%
Contains less Saturated Fat -98.9%

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 juice
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 juice Opinion
Net carbs 1.83g 10.2g Orange juice
Protein 2g 0.7g Avocado
Fats 14.66g 0.2g Avocado
Carbs 8.53g 10.4g Orange juice
Calories 160kcal 45kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 8.4g Avocado
Fiber 6.7g 0.2g Avocado
Calcium 12mg 11mg Avocado
Iron 0.55mg 0.2mg Avocado
Magnesium 29mg 11mg Avocado
Phosphorus 52mg 17mg Avocado
Potassium 485mg 200mg Avocado
Sodium 7mg 1mg Orange juice
Zinc 0.64mg 0.05mg Avocado
Copper 0.19mg 0.044mg Avocado
Manganese 0.142mg 0.014mg Avocado
Selenium 0.4µg 0.1µg Avocado
Vitamin A 146IU 200IU Orange juice
Vitamin A RAE 7µg 10µg Orange juice
Vitamin E 2.07mg 0.04mg Avocado
Vitamin C 10mg 50mg Orange juice
Vitamin B1 0.067mg 0.09mg Orange juice
Vitamin B2 0.13mg 0.03mg Avocado
Vitamin B3 1.738mg 0.4mg Avocado
Vitamin B5 1.389mg 0.19mg Avocado
Vitamin B6 0.257mg 0.04mg Avocado
Folate 81µg 30µg Avocado
Vitamin K 21µg 0.1µg Avocado
Tryptophan 0.025mg 0.002mg Avocado
Threonine 0.073mg 0.008mg Avocado
Isoleucine 0.084mg 0.008mg Avocado
Leucine 0.143mg 0.013mg Avocado
Lysine 0.132mg 0.009mg Avocado
Methionine 0.038mg 0.003mg Avocado
Phenylalanine 0.097mg 0.009mg Avocado
Valine 0.107mg 0.011mg Avocado
Histidine 0.049mg 0.003mg Avocado
Saturated Fat 2.126g 0.024g Orange juice
Monounsaturated Fat 9.799g 0.036g Avocado
Polyunsaturated fat 1.816g 0.04g 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 juice
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
22%
Orange juice
Minerals Daily Need Coverage Score
21%
Avocado
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 2.102g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 7.74g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 10)
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 juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.