Nuts vs Avocados
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, almonds is higher in more vitamins & minerals
Calories (kcal)
Nuts 579
Avocados 160
Protein (g)
Nuts 21.1
Avocados 2.00
Carbs (g)
Nuts 21.5
Avocados 8.53
Fat (g)
Nuts 49.9
Avocados 14.7
Fiber (g)
Nuts 12.5
Avocados 6.70
Quick answers
Which has more protein?
Nuts, almonds — 21.1g vs 2.00g per 100g.
Which has fewer calories?
Avocados, raw, all commercial varieties — 160 vs 579 kcal per 100g.
Which is more nutrient-dense?
Nuts, almonds 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 | Nuts | Avocados | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 579 kcal | 160 kcal | +262% |
| Macronutrients | |||
| Water | 4.41 g | 73.2 g | -94% |
| Protein | 21.1 g | 2.00 g | +957% |
| Total lipid (fat) | 49.9 g | 14.7 g | +241% |
| Carbohydrate, by difference | 21.5 g | 8.53 g | +153% |
| Fiber, total dietary | 12.5 g | 6.70 g | +87% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.80 g | 2.13 g | +79% |
| Fatty acids, total monounsaturated | 31.6 g | 9.80 g | +222% |
| Fatty acids, total trans | 0.015 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 10.0 mg | -100% |
| Thiamin (Vitamin B1) | 0.205 mg | 0.067 mg | +206% |
| Riboflavin (Vitamin B2) | 1.14 mg | 0.130 mg | +775% |
| Niacin (Vitamin B3) | 3.62 mg | 1.74 mg | +108% |
| Pantothenic acid (Vitamin B5) | 0.471 mg | 1.39 mg | -66% |
| Vitamin B-6 — Pyridoxine | 0.137 mg | 0.257 mg | -47% |
| Biotin (Vitamin B7) | 44.0 ug | 81.0 ug | -46% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 52.1 mg | 14.2 mg | +267% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 7.00 ug | -100% |
| Carotene, beta | 1.00 ug | 62.0 ug | -98% |
| Carotene, alpha | 0 ug | 24.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 25.6 mg | 2.07 mg | +1138% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 269 mg | 12.0 mg | +2142% |
| Iron, Fe | 3.71 mg | 0.550 mg | +575% |
| Magnesium, Mg | 270 mg | 29.0 mg | +831% |
| Phosphorus, P | 481 mg | 52.0 mg | +825% |
| Potassium, K | 733 mg | 485 mg | +51% |
| Sodium, Na | 1.00 mg | 7.00 mg | -86% |
| Zinc, Zn | 3.12 mg | 0.640 mg | +387% |
| Copper, Cu | 1.03 mg | 0.190 mg | +443% |
| Manganese, Mn | 2.18 mg | 0.142 mg | +1435% |
| Selenium, Se | 4.10 ug | 0.400 ug | +925% |
| Other Nutrients | |||
| Energy | 2423 kj | 670 kj | +262% |
| Ash | 2.97 g | 1.58 g | +88% |
| Total Sugars | 4.35 g | 0.660 g | +559% |
| Sucrose | 3.95 g | 0.060 g | +6483% |
| Glucose | 0.170 g | 0.370 g | -54% |
| Fructose | 0.110 g | 0.120 g | -8% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.040 g | 0 g | |
| Galactose | 0.070 g | 0.100 g | -30% |
| Starch | 0.720 g | 0.110 g | +555% |
| Fluoride, F | — | 7.00 ug | |
| Folic acid (Vitamin B9 — synthetic) | 44.0 ug | 81.0 ug | -46% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 44.0 ug | 81.0 ug | -46% |
| Betaine | 0.500 mg | 0.700 mg | -29% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 28.0 ug | -100% |
| Vitamin A, IU | 2.00 IU | 146 IU | -99% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1.00 ug | 271 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.230 mg | 0.050 mg | +360% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.640 mg | 0.330 mg | +94% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.070 mg | 0.020 mg | +250% |
| 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 | 0 ug | 21.0 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 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 g | 0.001 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.003 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 3.08 g | 2.08 g | +49% |
| SFA 17:0 (Margaric acid) | 0.004 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.704 g | 0.049 g | +1337% |
| SFA 20:0 (Arachidic acid) | 0.007 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.001 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.239 g | 0.698 g | -66% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.227 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.013 g | 0.010 g | +30% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 31.3 g | 9.07 g | +245% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 31.3 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | 0.025 g | -80% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 12.3 g | 1.82 g | +579% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 12.3 g | 1.67 g | +636% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 12.3 g | — | |
| PUFA 18:2 CLAs | 0.002 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.003 g | 0.125 g | -98% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.003 g | 0.111 g | -97% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.015 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.016 g | -100% |
| 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 | = |
| Fatty acids, total trans-monoenoic | 0.012 g | — | |
| TFA 16:1 t | 0.012 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.003 g | — | |
| Fatty acids, total trans-polyenoic | 0.003 g | — | |
| Stigmasterol | 4.00 mg | 2.00 mg | +100% |
| Campesterol | 5.00 mg | 5.00 mg | = |
| Beta-sitosterol | 130 mg | 76.0 mg | +71% |
| Tryptophan (EAA) | 0.211 g | 0.025 g | +744% |
| Threonine (EAA) | 0.601 g | 0.073 g | +723% |
| Isoleucine (EAA, BCAA) | 0.751 g | 0.084 g | +794% |
| Leucine (EAA, BCAA) | 1.47 g | 0.143 g | +930% |
| Lysine (EAA) | 0.568 g | 0.132 g | +330% |
| Methionine (EAA) | 0.157 g | 0.038 g | +313% |
| Cystine (conditionally essential) | 0.215 g | 0.027 g | +696% |
| Phenylalanine (EAA) | 1.13 g | 0.097 g | +1067% |
| Tyrosine (conditionally essential) | 0.450 g | 0.049 g | +818% |
| Valine (EAA, BCAA) | 0.855 g | 0.107 g | +699% |
| Arginine (conditionally essential) | 2.46 g | 0.088 g | +2701% |
| Histidine (EAA) | 0.539 g | 0.049 g | +1000% |
| Alanine | 0.999 g | 0.109 g | +817% |
| Aspartic acid | 2.64 g | 0.236 g | +1018% |
| Glutamic acid | 6.21 g | 0.287 g | +2062% |
| Glycine (conditionally essential) | 1.43 g | 0.104 g | +1274% |
| Proline (conditionally essential) | 0.969 g | 0.098 g | +889% |
| Serine | 0.912 g | 0.114 g | +700% |
| 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 | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0.370 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0.150 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-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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