Avocado vs Guacamole: What’s the Difference?

Avocado is a medium-sized tree that is native to South America. It was first domesticated more than 5,000 years ago by Mesoamerican tribes. The avocado fruit is botanically considered a large berry that contains a single large seed. 

It has a golden-green, smooth, and buttery flesh when it is ripe and is usually pear-shaped with either dark green, brown, purple, or black skin. Chile, Mexico, and California are the largest producers of avocadoes.

Guacamole is an avocado-based spread that originated in Mexico. It is a part of Mexican cuisine and has become a part of international cuisine as a dip or a condiment. In Mexico, on September 16 National Guacamole Day is celebrated on the same day as Mexican Independence Day. Since the major ingredient in guacamole is avocado, the dish derives its nutritional value from the fruit.

The Nutritional profile of Guacamole and Avocado:

Avocado- Avocados are considered a nutrient-dense fruit that contains many essential micro and macronutrients that are missing from modern diets. A ripe avocado has 322 calories, 30 grams of fat, 4 grams of protein, 20 grams of carbohydrates, 15 grams of fiber, Vitamins C, E, and K, riboflavin, niacin, pantothenic acid, pyridoxine, folate, magnesium, potassium, copper, and manganese.

Guacamole- Other than avocados, guacamole contains diced tomatoes, lime juice, salt, white onion, jalapeno, and cilantro. So, guacamole has the same nutritional value as a normal avocado, along with more water content because of onions, lime juice, and diced tomato, more sodium because of added salt, and more vitamin C present in lime juice and tomatoes. The nutritional value of guacamole eventually depends on the ingredients used to make it.

Health Benefits of Guacamole and Avocado:

Since guacamole is made from avocado, therefore, both of them have similar health benefits. For instance-

• High in fiber- Avocadoes are high in fibre. Fibre is a nutrient that passes from our stomach and into the gut without being digested. Fibre feeds the good bacteria present in our stomach and even promotes its growth. All in all, avocadoes are great for gut health and help reduce digestive issues such as constipation and irregular bowel movement.

• Packed with potassium- Both guacamole and avocadoes are packed with potassium, an essential mineral that promotes proper fluid balance in the body, thereby, regulating muscle contraction and maintaining a consistent heartbeat. Guacamole contains avocadoes and raw tomatoes, both of which are packed with potassium.

• Antioxidants and Anti-inflammatory properties- Avocadoes are a source of several vitamins and minerals which are packed with bioactive, phenolic, and antioxidant compounds. The antioxidants present in avocadoes reduces oxidative stress by removing free radicals from our bloodstream. And its anti-inflammatory properties help reduce the inflammation caused by chronic illnesses.

• Promotes healthy skin- Both avocadoes and guacamole are great sources of vitamin C. Vitamin C is an essential nutrient that promotes the production of collagen, a protein found in our skin that provides structural support to the tissues. Avocadoes are also a rich source of B vitamins and vitamin A which help alleviate acne and reduce fine lines and wrinkles.

Guacamole recipe:

You can try making guacamole at home by scooping the avocado flesh and mashing it. Then add finely chopped tomato, onion and jalapeno, and some cilantro to the mashed avocado. Squeeze half a lime and add salt to taste. Guacamole is usually served as a dip alongside nachos or as a condiment served with tacos, quesadillas, and burritos. Guacamole can also be enjoyed in a salad, as a side dish with grilled meat, and as a sandwich spread.