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Avocado vs. Orange — In-Depth Nutrition Comparison

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What are the differences between avocados and oranges?

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

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

Infographic

Avocado vs Orange 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.
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%
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%
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%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +25%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +432%
Contains more Vitamin AVitamin A +57.1%
Contains more Vitamin B1Vitamin B1 +29.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Orange DV% diff.
Vitamin C 10mg 53.2mg 48%
Monounsaturated fat 9.799g 0.023g 24%
Vitamin B5 1.389mg 0.25mg 23%
Fats 14.66g 0.12g 22%
Vitamin K 21µg 0µg 18%
Fiber 6.7g 2.4g 17%
Copper 0.19mg 0.045mg 16%
Vitamin B6 0.257mg 0.06mg 15%
Vitamin E 2.07mg 0.18mg 13%
Folate 81µg 30µg 13%
Polyunsaturated fat 1.816g 0.025g 12%
Saturated fat 2.126g 0.015g 10%
Potassium 485mg 181mg 9%
Vitamin B3 1.738mg 0.282mg 9%
Vitamin B2 0.13mg 0.04mg 7%
Calories 160kcal 47kcal 6%
Iron 0.55mg 0.1mg 6%
Magnesium 29mg 10mg 5%
Zinc 0.64mg 0.07mg 5%
Phosphorus 52mg 14mg 5%
Manganese 0.142mg 0.025mg 5%
Calcium 12mg 40mg 3%
Protein 2g 0.94g 2%
Vitamin B1 0.067mg 0.087mg 2%
Carbs 8.53g 11.75g 1%
Choline 14.2mg 8.4mg 1%
Protein per 100 calories 1.3g 2g N/A
Calories per 10 g protein 800kcal 500kcal N/A
Weight per 100 calories 63g 213g N/A
Unsaturated / Saturated Fat ratio 5.5 3.2 N/A
Net carbs 1.83g 9.35g N/A
Sugar 0.66g 9.35g N/A
Starch 0.11g 0%
Sodium 7mg 0mg 0%
Vitamin A 7µg 11µg 0%
Selenium 0.4µg 0.5µg 0%
Tryptophan 0.025mg 0.009mg 0%
Threonine 0.073mg 0.015mg 0%
Isoleucine 0.084mg 0.025mg 0%
Leucine 0.143mg 0.023mg 0%
Lysine 0.132mg 0.047mg 0%
Methionine 0.038mg 0.02mg 0%
Phenylalanine 0.097mg 0.031mg 0%
Valine 0.107mg 0.04mg 0%
Histidine 0.049mg 0.018mg 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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
Contains more ProteinProtein +112.8%
Contains more FatsFats +12116.7%
Contains more OtherOther +259.1%
Contains more CarbsCarbs +37.7%
Contains more WaterWater +18.5%

Fat Type Comparison

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

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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. 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.