Boiled Egg vs. Avocado
Nutrition comparison of Cooked Boiled Egg and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and avocado:
- Both avocado and boiled egg are high in calories.
- Avocado has signficantly more Vitamin C than boiled egg.
- Avocado is an excellent source of dietary fiber and potassium.
- Boiled egg has 6.7 times less carbohydrates than avocado.
- Boiled egg has more riboflavin and Vitamin B12, however, avocado contains more niacin and Vitamin B6.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and boiled egg are high in calories. Avocado has a little more calories (8%) than boiled egg by weight - avocado has 167 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Avocado | |
|---|---|---|
| Protein | 34% | 4% |
| Carbohydrates | 3% | 19% |
| Fat | 64% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 6.7 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - avocado has 6.8g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Avocado and boiled egg contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 542% more protein than avocado - avocado has 2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Avocado has 35% less saturated fat than boiled egg - avocado has 2.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and avocado has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than boiled egg - avocado has 8.8mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 20 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than avocado - boiled egg has 87iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado and boiled egg contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Avocado has 69 times more Vitamin K than boiled egg - avocado has 21ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin and Vitamin B12, however, avocado contains more niacin and Vitamin B6. Both boiled egg and avocado contain significant amounts of thiamin, pantothenic acid and folate.
| Boiled Egg | Avocado | |
|---|---|---|
| Thiamin | 0.066 MG | 0.075 MG |
| Riboflavin | 0.513 MG | 0.143 MG |
| Niacin | 0.064 MG | 1.912 MG |
| Pantothenic acid | 1.398 MG | 1.463 MG |
| Vitamin B6 | 0.121 MG | 0.287 MG |
| Folate | 44 UG | 89 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 285% more calcium than avocado - avocado has 13mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 95% more iron than avocado - avocado has 0.61mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Avocado is an excellent source of potassium and it has 302% more potassium than boiled egg - avocado has 507mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both boiled egg and avocado contain significant amounts of lutein + zeaxanthin.
| Boiled Egg | Avocado | |
|---|---|---|
| beta-carotene | 11 UG | 63 UG |
| lutein + zeaxanthin | 353 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than avocado per 100 grams.
| Boiled Egg | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.125 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and avocado contain significant amounts of linoleic acid.
| Boiled Egg | Avocado | |
|---|---|---|
| linoleic acid | 1.188 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 1.188 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Avocado (Avocados, raw, California) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does avocado or boiled egg contain more calories in 100 grams?Both avocado and boiled egg are high in calories. Avocado has a little more calories ( 10%) than boiled egg by weight - avocado has 167 calories in 100g and boiled egg has 155 calories.
Is avocado or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 540% more protein than avocado - avocado has 2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does avocado or boiled egg contain more potassium?
Avocado is a rich source of potassium and it has 300% more potassium than boiled egg - avocado has 507mg of potassium in 100 grams and boiled egg has 126mg of potassium.