Brown Rice vs. Avocado
Nutrition comparison of Cooked Brown Rice and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and avocado:
- Both brown rice and avocado are high in calories.
- Avocado has 66% less carbohydrates than brown rice.
- Avocado has signficantly more Vitamin C than brown rice.
- Avocado is an excellent source of dietary fiber and potassium.
- Brown rice has 7.1 times less saturated fat than avocado.
- Brown rice has more thiamin, however, avocado contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and avocado are high in calories. Avocado has 36% more calories than brown rice - brown rice has 123 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, brown rice is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Avocado | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 84% | 19% |
| Fat | 7% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 66% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 325% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Brown rice and avocado contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Brown rice and avocado contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Brown rice has 7.1 times less saturated fat than avocado - brown rice has 0.26g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than brown rice - avocado has 8.8mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than brown rice - avocado has 7ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Avocado has 10 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 104 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, however, avocado contains more riboflavin, pantothenic acid, Vitamin B6 and folate. Both brown rice and avocado contain significant amounts of niacin.
| Brown Rice | Avocado | |
|---|---|---|
| Thiamin | 0.178 MG | 0.075 MG |
| Riboflavin | 0.069 MG | 0.143 MG |
| Niacin | 2.561 MG | 1.912 MG |
| Pantothenic acid | 0.38 MG | 1.463 MG |
| Vitamin B6 | 0.123 MG | 0.287 MG |
| Folate | 9 UG | 89 UG |
Minerals
calcium
Avocado has 333% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Brown rice and avocado contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 490% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.125 G |
| Total | 0.011 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 0.355 G | 1.674 G |
| Total | 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Avocado (Avocados, raw, California) .
Cooked Brown Rice 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 brown rice or avocado contain more calories in 100 grams?Both brown rice and avocado are high in calories. Avocado has 40% more calories than brown rice - brown rice has 123 calories in 100g and avocado has 167 calories.
Does brown rice or avocado have more carbohydrates?
By weight, avocado has 70% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does brown rice or avocado contain more potassium?
Avocado is a rich source of potassium and it has 490% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and avocado has 507mg of potassium.