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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, Fiber, Copper, Vitamin B6, Folate, Vitamin E , and Vitamin B3, yet Orange is higher in Vitamin C, and Vitamin K.
  • Orange's daily need coverage for Vitamin C is 48% more.
  • Avocado has 142 times more Saturated Fat than Orange. While Avocado has 2.126g of Saturated Fat, Orange has only 0.015g.

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

Infographic

Avocado vs Orange infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Orange
Contains more Iron +450%
Contains more Potassium +168%
Contains more Magnesium +190%
Contains more Copper +322.2%
Contains more Zinc +814.3%
Contains more Phosphorus +271.4%
Contains more Calcium +233.3%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +450%
Contains more Potassium +168%
Contains more Magnesium +190%
Contains more Copper +322.2%
Contains more Zinc +814.3%
Contains more Phosphorus +271.4%
Contains more Calcium +233.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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 Vitamin K +∞%
Contains more Folate +170%
Contains more Vitamin C +432%
Contains more Vitamin A +54.1%
Contains more Vitamin B1 +29.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
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 Vitamin K +∞%
Contains more Folate +170%
Contains more Vitamin C +432%
Contains more Vitamin A +54.1%
Contains more Vitamin B1 +29.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
24
Orange
Mineral Summary Score
24
Avocado
8
Orange

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Avocado
6%
Orange
Carbohydrates
9%
Avocado
12%
Orange
Fats
68%
Avocado
1%
Orange

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Avocado Orange Opinion
Calories 160 47 Avocado
Protein 2 0.94 Avocado
Fats 14.66 0.12 Avocado
Vitamin C 10 53.2 Orange
Carbs 8.53 11.75 Orange
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.1 Avocado
Calcium 12 40 Orange
Potassium 485 181 Avocado
Magnesium 29 10 Avocado
Sugar 0.66 9.35 Avocado
Fiber 6.7 2.4 Avocado
Copper 0.19 0.045 Avocado
Zinc 0.64 0.07 Avocado
Starch 0.11 Avocado
Phosphorus 52 14 Avocado
Sodium 7 0 Orange
Vitamin A 146 225 Orange
Vitamin E 2.07 0.18 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.087 Orange
Vitamin B2 0.13 0.04 Avocado
Vitamin B3 1.738 0.282 Avocado
Vitamin B5 1.389 0.25 Avocado
Vitamin B6 0.257 0.06 Avocado
Vitamin B12 0 0
Vitamin K 21 0 Avocado
Folate 81 30 Avocado
Trans Fat 0 0
Saturated Fat 2.126 0.015 Orange
Monounsaturated Fat 9.799 0.023 Avocado
Polyunsaturated fat 1.816 0.025 Avocado
Tryptophan 0.025 0.009 Avocado
Threonine 0.073 0.015 Avocado
Isoleucine 0.084 0.025 Avocado
Leucine 0.143 0.023 Avocado
Lysine 0.132 0.047 Avocado
Methionine 0.038 0.02 Avocado
Phenylalanine 0.097 0.031 Avocado
Valine 0.107 0.04 Avocado
Histidine 0.049 0.018 Avocado
Fructose 0.12 Avocado

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.