Avocados (Raw)vsOranges (Raw)
Avocados (Raw) has 160 calories and 2.0g protein per 100g. Oranges (Raw) has 47 calories and 0.94g protein per 100g Avocados (Raw) has more protein, Oranges (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Avocados (Raw) vs Oranges (Raw)
Go with Oranges (Raw) at just 47 kcal per 100g — 71% fewer calories.
Avocados (Raw) will keep you satisfied longer with 6.7g fiber, 14.7g fat — fat and protein slow digestion while fiber adds bulk.
Avocados (Raw) is the heart-friendlier option with more fiber, more potassium.
Oranges (Raw) delivers 53.2mg of vitamin C per 100g — great for immune function and skin health.
Avocados (Raw) edges ahead overall with more fiber, less sugar, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Avocados All Commercial Varieties | Oranges All Commercial Varieties | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 160kcal8% | 47kcal2% | +113kcal |
| Protein | 2.0g4% | 0.94g2% | +1.1g |
| Total Fat | 15g19% | 0.12g0% | +15g |
| Saturated Fat | 2.1g11% | <0.1g0% | +2.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.5g3% | 12g4% | <0.1g |
| Dietary Fiber | 6.7g24% | 2.4g9% | +4.3g |
| Sugars | 0.66g | 9.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 7.0mcg1% | 11mcg1% | <0.1mcg |
| Vitamin C | 10mg11% | 53mg59% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.1mg14% | 0.18mg1% | +1.9mg |
| Vitamin K | 21mcg18% | 0mcg0% | +21mcg |
| Vitamin B6 | 0.26mg15% | <0.1mg4% | +0.20mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 81mcg20% | 30mcg8% | +51mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg3% | +<0.1mg |
| Niacin (B3) | 1.7mg11% | 0.28mg2% | +1.5mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 0mg0% | +7.0mg |
| Calcium | 12mg1% | 40mg3% | <0.1mg |
| Iron | 0.55mg3% | 0.10mg1% | +0.45mg |
| Potassium | 485mg10% | 181mg4% | +304mg |
| Phosphorus | 52mg4% | 14mg1% | +38mg |
| Magnesium | 29mg7% | 10mg2% | +19mg |
| Zinc | 0.64mg6% | <0.1mg1% | +0.57mg |
| Copper | 0.19mg21% | <0.1mg5% | +0.15mg |
| Manganese | 0.14mg6% | <0.1mg1% | +0.12mg |
| Selenium | 0.40mcg1% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Oranges (Raw) is significantly lower in calories at just 47 kcal per 100g compared to 160 kcal for Avocados (Raw) — that's 240% fewer calories, making Oranges (Raw) the better choice for calorie-conscious diets.
Protein: Avocados (Raw) has more protein per 100g (2g vs 0.94g), but Oranges (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Oranges (Raw) is the leaner option with 0.12g of total fat per 100g compared to 14.7g. Oranges (Raw) has less saturated fat (0.015g vs 2.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Avocados (Raw): 21mcg vs 0mcg), Vitamin E (Avocados (Raw): 2.07mg vs 0.18mg), Niacin (B3) (Avocados (Raw): 1.74mg vs 0.282mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Avocados (Raw): 7mg vs 0mg), Zinc (Avocados (Raw): 0.64mg vs 0.07mg), Iron (Avocados (Raw): 0.55mg vs 0.1mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Oranges (Raw) fits a low-fat diet. Both fit a low-sodium diet. Avocados (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Avocados (Raw) or Oranges (Raw)?
- Avocados (Raw) has more protein with 2g per 100g compared to 0.94g for Oranges (Raw).
- Which is lower in calories, Avocados (Raw) or Oranges (Raw)?
- Oranges (Raw) is lower in calories with 47 kcal per 100g versus 160 kcal.
- Is Avocados (Raw) or Oranges (Raw) healthier?
- It depends on your goals. Avocados (Raw) has 160 calories and 2g protein per 100g, while Oranges (Raw) has 47 calories and 0.94g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Avocados (Raw) or Oranges (Raw)?
- Oranges (Raw) is leaner with 0.12g of fat per 100g compared to 14.7g.
- Which has more fiber, Avocados (Raw) or Oranges (Raw)?
- Avocados (Raw) has more fiber with 6.7g per 100g compared to 2.4g.