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Orange juice vs Avocado - In-Depth Nutrition Comparison

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Summary of differences between Orange juice and Avocado

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

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

Infographic

Orange juice vs Avocado 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
:
Contains less Sodium -85.7%
Contains more Iron +175%
Contains more Potassium +142.5%
Contains more Magnesium +163.6%
Contains more Copper +331.8%
Contains more Zinc +1180%
Contains more Phosphorus +205.9%
Equal in Calcium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains less Sodium -85.7%
Contains more Iron +175%
Contains more Potassium +142.5%
Contains more Magnesium +163.6%
Contains more Copper +331.8%
Contains more Zinc +1180%
Contains more Phosphorus +205.9%
Equal in Calcium - 12

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
:
Contains more Vitamin C +400%
Contains more Vitamin A +37%
Contains more Vitamin B1 +34.3%
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 Vitamin K +20900%
Contains more Folate +170%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
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%
Contains more Vitamin C +400%
Contains more Vitamin A +37%
Contains more Vitamin B1 +34.3%
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 Vitamin K +20900%
Contains more Folate +170%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Orange juice
35
Avocado
Mineral Summary Score
7
Orange juice
24
Avocado

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 the food
Protein
4%
Orange juice
12%
Avocado
Carbohydrates
10%
Orange juice
9%
Avocado
Fats
1%
Orange juice
68%
Avocado

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange juice Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange juice Avocado
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 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 contains less Sugars?
Avocado
Avocado contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Orange juice Avocado Opinion
Calories 45 160 Avocado
Protein 0.7 2 Avocado
Fats 0.2 14.66 Avocado
Vitamin C 50 10 Orange juice
Carbs 10.4 8.53 Orange juice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.55 Avocado
Calcium 11 12 Avocado
Potassium 200 485 Avocado
Magnesium 11 29 Avocado
Sugars 8.4 0.66 Avocado
Fiber 0.2 6.7 Avocado
Copper 0.044 0.19 Avocado
Zinc 0.05 0.64 Avocado
Starch 0.11 Avocado
Phosphorus 17 52 Avocado
Sodium 1 7 Orange juice
Vitamin A 200 146 Orange juice
Vitamin E 0.04 2.07 Avocado
Vitamin D 0 0
Vitamin B1 0.09 0.067 Orange juice
Vitamin B2 0.03 0.13 Avocado
Vitamin B3 0.4 1.738 Avocado
Vitamin B5 0.19 1.389 Avocado
Vitamin B6 0.04 0.257 Avocado
Vitamin B12 0 0
Vitamin K 0.1 21 Avocado
Folate 30 81 Avocado
Trans Fat 0 0
Saturated Fat 0.024 2.126 Orange juice
Monounsaturated Fat 0.036 9.799 Avocado
Polyunsaturated fat 0.04 1.816 Avocado
Tryptophan 0.002 0.025 Avocado
Threonine 0.008 0.073 Avocado
Isoleucine 0.008 0.084 Avocado
Leucine 0.013 0.143 Avocado
Lysine 0.009 0.132 Avocado
Methionine 0.003 0.038 Avocado
Phenylalanine 0.009 0.097 Avocado
Valine 0.011 0.107 Avocado
Histidine 0.003 0.049 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 seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.