Egg White vs. Avocado
Nutrition comparison of Egg White and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and avocado:
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Avocado has signficantly more Vitamin C than egg white.
- Avocado is an excellent source of dietary fiber and potassium.
- Egg white has 10.8 times less carbohydrates than avocado.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and egg white has 69% less calories than avocado - avocado has 167 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to avocado per calorie. Egg white has a macronutrient ratio of 89:5:6 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Avocado | |
|---|---|---|
| Protein | 89% | 4% |
| Carbohydrates | 5% | 19% |
| Fat | 6% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 10.8 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than egg white - avocado has 6.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Avocado and egg white contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 456% more protein than avocado - avocado has 2g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than egg white - avocado has 8.8mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than egg white - avocado has 7ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than egg white - avocado has 2mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than egg white - avocado has 21ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Avocado | |
|---|---|---|
| Thiamin | 0.004 MG | 0.075 MG |
| Riboflavin | 0.439 MG | 0.143 MG |
| Niacin | 0.105 MG | 1.912 MG |
| Pantothenic acid | 0.19 MG | 1.463 MG |
| Vitamin B6 | 0.005 MG | 0.287 MG |
| Folate | 4 UG | 89 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Avocado and egg white contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Avocado has 663% more iron than egg white - avocado has 0.61mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Avocado is an excellent source of potassium and it has 211% more potassium than egg white - avocado has 507mg of potassium per 100 grams and egg white has 163mg 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.
Egg White 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 egg white contain more calories in 100 grams?Avocado is high in calories and egg white has 70% less calories than avocado - avocado has 167 calories in 100g and egg white has 52 calories.
Is avocado or egg white better for protein?
Egg white is a great source of protein and it has 460% more protein than avocado - avocado has 2g of protein per 100 grams and egg white has 10.9g of protein.
Does avocado or egg white contain more potassium?
Avocado is a rich source of potassium and it has 210% more potassium than egg white - avocado has 507mg of potassium in 100 grams and egg white has 163mg of potassium.