USDA-derived comparison
Avocado vs Grapes
Avocado leads for Vitamin E, Folate and Vitamin C per 100g, while Grapes holds its own elsewhere.
Who each is for: Choose avocado for vitamin E and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Avocado
Typical serving: half avocado (75g)
13/100
Grapes
Typical serving: 1 cup (151g)
4/100
No clear per-100g leads, which is a result in itself.
Full Grapes pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Avocado | Grapes |
|---|---|---|
| Calories | 160 kcal | 69 kcal |
| Protein | 2 g | 1 g |
| Carbs | 9 g | 18 g |
| Fat | 15 g | 0 g |
| Fiber | 7 g | 1 g |
| Sat fat | 2 g | 0 g |
| Sodium | 7 mg | 2 mg |
| Potassium | 485 mg | 191 mg |
| Calcium | 12 mg | 10 mg |
| Iron | 0.6 mg | 0.4 mg |
| Magnesium | 29 mg | 7 mg |
| Zinc | 0.6 mg | 0.1 mg |
| Vitamin C | 10 mg | 3 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 81 µg | 2 µg |
Servings differ: half avocado of avocado is about 75g, 1 cup of grapes about 151g. Scale accordingly before deciding anything on the 100g basis alone.
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