Avocado vs. Brown Sugar
Nutrition comparison of Avocado and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and brown sugar:
- Both brown sugar and avocado are high in calories.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than brown sugar.
- Avocado is an excellent source of dietary fiber and potassium.
- Brown sugar is an excellent source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and avocado are high in calories. Brown sugar has 128% more calories than avocado - brown sugar has 380 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is heavier in protein, much lighter in carbs and much heavier in fat compared to brown sugar per calorie. Avocado has a macronutrient ratio of 4:19:77 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Brown Sugar | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 19% | 100% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and avocado has 91% less carbohydrates than brown sugar - brown sugar has 98.1g 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 more dietary fiber than brown sugar - avocado has 6.8g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and avocado has 100% less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Avocado has 15 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Brown sugar has less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than brown sugar - avocado has 8.8mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than brown sugar - avocado has 7ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than brown sugar - avocado has 2mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than brown sugar - avocado has 21ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Brown Sugar | |
|---|---|---|
| Thiamin | 0.075 MG | ~ |
| Riboflavin | 0.143 MG | ~ |
| Niacin | 1.912 MG | 0.11 MG |
| Pantothenic acid | 1.463 MG | 0.132 MG |
| Vitamin B6 | 0.287 MG | 0.041 MG |
| Folate | 89 UG | 1 UG |
Minerals
calcium
Brown sugar is an excellent source of calcium and it has 538% more calcium than avocado - brown sugar has 83mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Brown sugar and avocado contain similar amounts of iron - brown sugar has 0.71mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 281% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and avocado has 507mg of potassium.
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: Avocado (Avocados, raw, California) and Brown Sugar (Sugar, brown) .
Avocado g
()
|
Daily Values (%) |
Brown Sugar 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 sugar or avocado contain more calories in 100 grams?Both brown sugar and avocado are high in calories. Brown sugar has 130% more calories than avocado - brown sugar has 380 calories in 100g and avocado has 167 calories.
Does brown sugar or avocado have more carbohydrates?
By weight, brown sugar is high in carbohydrates and avocado has 90% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does brown sugar or avocado contain more calcium?
Brown sugar is a rich source of calcium and it has 540% more calcium than avocado - brown sugar has 83mg of calcium in 100 grams and avocado has 13mg of calcium.
Does brown sugar or avocado contain more potassium?
Avocado is a rich source of potassium and it has 280% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and avocado has 507mg of potassium.