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Orange vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between oranges and avocados?

  • Oranges are higher in vitamin C, yet avocados are higher in vitamin B5, vitamin K, fiber, copper, vitamin B6, folate, vitamin E, and vitamin B3.
  • Oranges' daily need coverage for vitamin C is 48% more.
  • The amount of saturated fat in oranges is lower.

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

Infographic

Orange vs Avocado 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +168%
Contains more IronIron +450%
Contains more CopperCopper +322.2%
Contains more ZincZinc +814.3%
Contains more PhosphorusPhosphorus +271.4%
Contains more ManganeseManganese +468%

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.
Orange
Orange
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +432%
Contains more Vitamin AVitamin A +57.1%
Contains more Vitamin B1Vitamin B1 +29.9%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +516.3%
Contains more Vitamin B5Vitamin B5 +455.6%
Contains more Vitamin B6Vitamin B6 +328.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +170%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Avocado DV% diff.
Vitamin C 53.2mg 10mg 48%
Monounsaturated fat 0.023g 9.799g 24%
Vitamin B5 0.25mg 1.389mg 23%
Fats 0.12g 14.66g 22%
Vitamin K 0µg 21µg 18%
Fiber 2.4g 6.7g 17%
Copper 0.045mg 0.19mg 16%
Vitamin B6 0.06mg 0.257mg 15%
Vitamin E 0.18mg 2.07mg 13%
Folate 30µg 81µg 13%
Polyunsaturated fat 0.025g 1.816g 12%
Saturated fat 0.015g 2.126g 10%
Potassium 181mg 485mg 9%
Vitamin B3 0.282mg 1.738mg 9%
Vitamin B2 0.04mg 0.13mg 7%
Calories 47kcal 160kcal 6%
Iron 0.1mg 0.55mg 6%
Magnesium 10mg 29mg 5%
Zinc 0.07mg 0.64mg 5%
Phosphorus 14mg 52mg 5%
Manganese 0.025mg 0.142mg 5%
Calcium 40mg 12mg 3%
Protein 0.94g 2g 2%
Vitamin B1 0.087mg 0.067mg 2%
Carbs 11.75g 8.53g 1%
Choline 8.4mg 14.2mg 1%
Protein per 100 calories 2g 1.3g N/A
Calories per 10 g protein 500kcal 800kcal N/A
Weight per 100 calories 213g 63g N/A
Unsaturated / Saturated Fat ratio 3.2 5.5 N/A
Net carbs 9.35g 1.83g N/A
Sugar 9.35g 0.66g N/A
Starch 0.11g 0%
Sodium 0mg 7mg 0%
Vitamin A 11µg 7µg 0%
Selenium 0.5µg 0.4µg 0%
Tryptophan 0.009mg 0.025mg 0%
Threonine 0.015mg 0.073mg 0%
Isoleucine 0.025mg 0.084mg 0%
Leucine 0.023mg 0.143mg 0%
Lysine 0.047mg 0.132mg 0%
Methionine 0.02mg 0.038mg 0%
Phenylalanine 0.031mg 0.097mg 0%
Valine 0.04mg 0.107mg 0%
Histidine 0.018mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +42504.3%
Contains more Poly. FatPolyunsaturated fat +7164%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.