Avocado and apple represent opposite ends of the fruit spectrum nutritionally — avocado is high in fat and calories while apple is high in carbohydrates and low in fat. Avocado's fat is predominantly monounsaturated — the same heart-healthy fat found in olive oil — and it provides fibre, potassium, and folate. Apples are much lower in calories, rich in pectin fibre that supports gut health, and provide natural sugars for quick energy. Avocado is suitable for low-carb and keto diets due to its minimal sugar content. Apple is a better choice for low-calorie, carbohydrate-fuelled eating. Both are whole foods with genuine health benefits — the choice between them depends entirely on your dietary goals.
⚖️ Nutrition Comparison
| Nutrient | Avocado | Apple |
|---|---|---|
| Calories | 404.1 kcal | 130.7 kcal |
| Total Fat | 36.3 g | 0 g |
| Saturated Fat | 4 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 19.4 mg | 0 mg |
| Total Carbs | 24.2 g | 34 g |
| Dietary Fiber | 16.2 g | 5.1 g |
| Sugars | 8.1 g | 25 g |
| Protein | 0 g | 1 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Avocado or Apple?
Avocado has 404.1 calories and Apple has 130.7 calories per comparable serving. Avocado is the more calorie-dense of the two.
Which has more protein, Avocado or Apple?
Avocado provides 0g of protein versus 1g in Apple. Apple is the higher-protein choice.
Which has less fat, Avocado or Apple?
Avocado contains 36.3g of fat compared with 0g in Apple. Apple is the leaner option.
Which has less saturated fat, Avocado or Apple?
Avocado has 4g of saturated fat and Apple has 0g. Apple is lower in saturated fat.
Which has more sodium, Avocado or Apple?
Avocado contains 19.4mg of sodium versus 0mg in Apple. Avocado is higher in sodium.
Which has more fiber, Avocado or Apple?
Avocado has 16.2g of fiber and Apple has 5.1g. Avocado provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Avocado → Calories in Apple →