Egg vs. Avocado
Nutrition comparison of Egg and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and avocado:
- Both egg and avocado are high in calories.
- Avocado has signficantly more Vitamin C than egg.
- Avocado is an excellent source of dietary fiber and potassium.
- Egg has 11 times less carbohydrates than avocado.
- Egg has more riboflavin and Vitamin B12, however, avocado contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and avocado are high in calories. Avocado has 17% more calories than egg - egg has 143 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Egg has a macronutrient ratio of 36:2:62 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Avocado | |
|---|---|---|
| Protein | 36% | 4% |
| Carbohydrates | 2% | 19% |
| Fat | 62% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 11 times less carbohydrates than avocado - egg has 0.72g 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 egg - avocado has 6.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and avocado contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 541% more protein than avocado - egg has 12.6g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Avocado has 32% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both egg and avocado are low in trans fat - egg has 0.04g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Egg is high in cholesterol and avocado has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than egg - avocado has 8.8mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 21 times more Vitamin A than avocado - egg has 160ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than avocado - egg has 82iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Egg and avocado contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 69 times more Vitamin K than egg - egg has 0.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Egg has more riboflavin and Vitamin B12, however, avocado contains more niacin. Both egg and avocado contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Egg | Avocado | |
|---|---|---|
| Thiamin | 0.04 MG | 0.075 MG |
| Riboflavin | 0.457 MG | 0.143 MG |
| Niacin | 0.075 MG | 1.912 MG |
| Pantothenic acid | 1.533 MG | 1.463 MG |
| Vitamin B6 | 0.17 MG | 0.287 MG |
| Folate | 47 UG | 89 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 331% more calcium than avocado - egg has 56mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Egg has 187% more iron than avocado - egg has 1.8mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 267% more potassium than egg - egg has 138mg of potassium per 100 grams and avocado has 507mg 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 egg and avocado contain significant amounts of lutein + zeaxanthin.
| Egg | Avocado | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 271 UG |
| beta-carotene | ~ | 63 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 egg per 100 grams, however, egg contains more dha than avocado per 100 grams.
| Egg | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.125 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both egg and avocado contain significant amounts of linoleic acid.
| Egg | Avocado | |
|---|---|---|
| other omega 6 | 0.012 G | 0.015 G |
| linoleic acid | 1.555 G | 1.674 G |
| Total | 1.567 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.
Egg 50g
(
large
)
|
Daily Values (%) |
Avocado 230g
(
cup, pureed
)
|
|||||
|---|---|---|---|---|---|---|---|
| 72KCAL 4% |
|
5% | calories | 433% |
|
384KCAL 19% | |
| 0.36G 0.1% |
|
5% | carbohydrates | >999% |
|
20G 8% | |
|
|
5% | dietary fiber | >999% |
|
16G 63% | ||
| 0.19G | 5% | sugar | 263% | 0.69G | |||
| 4.8G 7% |
|
5% | total fat | 629% |
|
35G 55% | |
| 1.6G 9% |
|
5% | saturated fat | 206% |
|
4.9G 27% | |
| 1.8G | 5% | monounsaturated fat | >999% | 23G | |||
| 0.96G | 5% | polyunsaturated fat | 337% | 4.2G | |||
| 0.02G | >999% | trans fat | 5% | ||||
| 186MG | >999% | cholesterol | 5% | ||||
| 71MG 5% |
|
294% | sodium | 5% |
|
18MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 80UG 11% |
|
400% | Vitamin A | 5% |
|
16UG 2% | |
|
|
5% | Vitamin C | >999% |
|
20MG 27% | ||
| 41IU 8% |
|
>999% | Vitamin D | 5% |
|
||
| 28MG 3% |
|
5% | calcium | 7% |
|
30MG 3% | |
| 0.88MG 5% |
|
5% | iron | 59% |
|
1.4MG 8% | |
| 6MG 2% |
|
5% | magnesium | >999% |
|
67MG 22% | |
| 69MG 3% |
|
5% | potassium | >999% |
|
1166MG 51% | |
| 0.02MG 2% |
|
5% | thiamin (Vit B1) | 746% |
|
0.17MG 16% | |
| 0.23MG 21% |
|
5% | riboflavin (Vit B2) | 43% |
|
0.33MG 30% | |
| 0.04MG 0.3% |
|
5% | niacin (Vit B3) | >999% |
|
4.4MG 31% | |
| 0.09MG 7% |
|
5% | Vitamin B6 | 633% |
|
0.66MG 51% | |
| 0.77MG 15% |
|
5% | pantothenic acid (Vit B5) | 342% |
|
3.4MG 67% | |
| 24UG 6% |
|
5% | folate (Vit B9) | 754% |
|
205UG 51% | |
| 0.45UG 19% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.53MG 4% |
|
5% | Vitamin E | 749% |
|
4.5MG 30% | |
| 0.15UG 0.2% |
|
5% | Vitamin K | >999% |
|
48UG 54% | |
| 6.3G 13% |
|
40% | protein | 5% |
|
4.5G 9% | |
| 147MG 35% |
|
345% | choline | 5% |
|
33MG 8% | |
| 0.04MG 3% |
|
5% | copper | 873% |
|
0.39MG 33% | |
|
|
>999% | fluoride | 5% |
|
|||
| 0.01MG 1% |
|
5% | manganese | >999% |
|
0.34MG 19% | |
| 99MG 14% |
|
5% | phosphorus | 25% |
|
124MG 18% | |
| 15UG 28% |
|
>999% | selenium | 5% |
|
0.92UG 2% | |
| 0.65MG 8% |
|
5% | zinc | 146% |
|
1.6MG 20% | |
| 38G | 5% | Water | 337% | 166G | |||
| 5% | Starch | >999% | 0.25G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does egg or avocado contain more calories in 100 grams?Both egg and avocado are high in calories. Avocado has 20% more calories than egg - egg has 143 calories in 100g and avocado has 167 calories.
Is egg or avocado better for protein?
Egg is a fantastic source of protein and it has 540% more protein than avocado - egg has 12.6g of protein per 100 grams and avocado has 2g of protein.
Does egg or avocado contain more potassium?
Avocado is a rich source of potassium and it has 270% more potassium than egg - egg has 138mg of potassium in 100 grams and avocado has 507mg of potassium.