Avocados vs Carob flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Carob flour is higher in more vitamins & minerals
Calories (kcal)
Avocados 160
Carob flour 222
Protein (g)
Avocados 2.00
Carob flour 4.62
Carbs (g)
Avocados 8.53
Carob flour 88.9
Fat (g)
Avocados 14.7
Carob flour 0.650
Fiber (g)
Avocados 6.70
Carob flour 39.8
Quick answers
Which has more protein?
Carob flour — 4.62g vs 2.00g per 100g.
Which has fewer calories?
Avocados, raw, all commercial varieties — 160 vs 222 kcal per 100g.
Which is more nutrient-dense?
Carob flour scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Avocados | Carob flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 160 kcal | 222 kcal | -28% |
| Macronutrients | |||
| Water | 73.2 g | 3.58 g | +1946% |
| Protein | 2.00 g | 4.62 g | -57% |
| Total lipid (fat) | 14.7 g | 0.650 g | +2155% |
| Carbohydrate, by difference | 8.53 g | 88.9 g | -90% |
| Fiber, total dietary | 6.70 g | 39.8 g | -83% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.13 g | 0.090 g | +2262% |
| Fatty acids, total monounsaturated | 9.80 g | 0.197 g | +4874% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.0 mg | 0.200 mg | +4900% |
| Thiamin (Vitamin B1) | 0.067 mg | 0.053 mg | +26% |
| Riboflavin (Vitamin B2) | 0.130 mg | 0.461 mg | -72% |
| Niacin (Vitamin B3) | 1.74 mg | 1.90 mg | -8% |
| Pantothenic acid (Vitamin B5) | 1.39 mg | 0.047 mg | +2855% |
| Vitamin B-6 — Pyridoxine | 0.257 mg | 0.366 mg | -30% |
| Biotin (Vitamin B7) | 81.0 ug | 29.0 ug | +179% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 14.2 mg | 11.9 mg | +19% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 7.00 ug | 1.00 ug | +600% |
| Carotene, beta | 62.0 ug | 8.00 ug | +675% |
| Carotene, alpha | 24.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.07 mg | 0.630 mg | +229% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 348 mg | -97% |
| Iron, Fe | 0.550 mg | 2.94 mg | -81% |
| Magnesium, Mg | 29.0 mg | 54.0 mg | -46% |
| Phosphorus, P | 52.0 mg | 79.0 mg | -34% |
| Potassium, K | 485 mg | 827 mg | -41% |
| Sodium, Na | 7.00 mg | 35.0 mg | -80% |
| Zinc, Zn | 0.640 mg | 0.920 mg | -30% |
| Copper, Cu | 0.190 mg | 0.571 mg | -67% |
| Manganese, Mn | 0.142 mg | 0.508 mg | -72% |
| Selenium, Se | 0.400 ug | 5.30 ug | -92% |
| Other Nutrients | |||
| Energy | 670 kj | 929 kj | -28% |
| Ash | 1.58 g | 2.27 g | -30% |
| Total Sugars | 0.660 g | 49.1 g | -99% |
| Sucrose | 0.060 g | — | |
| Glucose | 0.370 g | — | |
| Fructose | 0.120 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.100 g | — | |
| Starch | 0.110 g | — | |
| Fluoride, F | 7.00 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 81.0 ug | 29.0 ug | +179% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 81.0 ug | 29.0 ug | +179% |
| Betaine | 0.700 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 28.0 ug | 0 ug | |
| Vitamin A, IU | 146 IU | 14.0 IU | +943% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 271 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.330 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 21.0 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 2.08 g | 0.072 g | +2782% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.049 g | 0.014 g | +250% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.698 g | 0.004 g | +17350% |
| MUFA 17:1 (Heptadecenoic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.07 g | 0.194 g | +4573% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.025 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.82 g | 0.216 g | +741% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.67 g | 0.212 g | +690% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.125 g | 0.004 g | +3025% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.111 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.015 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.016 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Stigmasterol | 2.00 mg | — | |
| Campesterol | 5.00 mg | — | |
| Beta-sitosterol | 76.0 mg | — | |
| Tryptophan (EAA) | 0.025 g | 0.048 g | -48% |
| Threonine (EAA) | 0.073 g | 0.271 g | -73% |
| Isoleucine (EAA, BCAA) | 0.084 g | 0.209 g | -60% |
| Leucine (EAA, BCAA) | 0.143 g | 0.442 g | -68% |
| Lysine (EAA) | 0.132 g | 0.196 g | -33% |
| Methionine (EAA) | 0.038 g | 0.081 g | -53% |
| Cystine (conditionally essential) | 0.027 g | 0.029 g | -7% |
| Phenylalanine (EAA) | 0.097 g | 0.151 g | -36% |
| Tyrosine (conditionally essential) | 0.049 g | 0.120 g | -59% |
| Valine (EAA, BCAA) | 0.107 g | 0.446 g | -76% |
| Arginine (conditionally essential) | 0.088 g | 0.130 g | -32% |
| Histidine (EAA) | 0.049 g | 0.122 g | -60% |
| Alanine | 0.109 g | 0.584 g | -81% |
| Aspartic acid | 0.236 g | 0.503 g | -53% |
| Glutamic acid | 0.287 g | 0.362 g | -21% |
| Glycine (conditionally essential) | 0.104 g | 0.267 g | -61% |
| Proline (conditionally essential) | 0.098 g | 0.354 g | -72% |
| Serine | 0.114 g | 0.304 g | -62% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 1.18 mg | — | |
| Proanthocyanidin trimers | 1.12 mg | — | |
| Proanthocyanidin 4-6mers | 3.35 mg | — | |
| Proanthocyanidin 7-10mers | 0.520 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0 mg | 0.440 mg | -100% |
| Myricetin | 0 mg | 6.73 mg | -100% |
| Quercetin | 0 mg | 38.8 mg | -100% |
| Flavonoids | |||
| (-)-Epicatechin | 0.370 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | 30.1 mg | -100% |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0.150 mg | 109 mg | -100% |
| (+)-Catechin | 0 mg | 50.8 mg | -100% |
| (+)-Gallocatechin | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.200 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 7.00 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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