Avocado vs. Eggplant
Nutrition comparison of Avocado and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and eggplant:
- Both eggplant and avocado are high in dietary fiber and potassium.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Eggplant has 61.5 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and eggplant has 85% less calories than avocado - eggplant has 25 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to eggplant per calorie. Avocado has a macronutrient ratio of 4:19:77 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Eggplant | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 19% | 82% |
| Fat | 77% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and avocado contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both eggplant and avocado are high in dietary fiber. Avocado has 127% more dietary fiber than eggplant - eggplant has 3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Eggplant and avocado contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Eggplant and avocado contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Eggplant has 61.5 times less saturated fat than avocado - eggplant has 0.03g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 300% more Vitamin C than eggplant - eggplant has 2.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Eggplant and avocado contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 557% more Vitamin E than eggplant - eggplant has 0.3mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Eggplant and avocado contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and eggplant contain significant amounts of thiamin.
| Avocado | Eggplant | |
|---|---|---|
| Thiamin | 0.075 MG | 0.039 MG |
| Riboflavin | 0.143 MG | 0.037 MG |
| Niacin | 1.912 MG | 0.649 MG |
| Pantothenic acid | 1.463 MG | 0.281 MG |
| Vitamin B6 | 0.287 MG | 0.084 MG |
| Folate | 89 UG | 22 UG |
Minerals
calcium
Eggplant and avocado contain similar amounts of calcium - eggplant has 9mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Eggplant and avocado contain similar amounts of iron - eggplant has 0.23mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both eggplant and avocado are high in potassium. Avocado has 121% more potassium than eggplant - eggplant has 229mg 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,
| Avocado | Eggplant | |
|---|---|---|
| beta-carotene | 63 UG | 14 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Avocado | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.013 G |
| Total | 0.125 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than eggplant per 100 grams.
| Avocado | Eggplant | |
|---|---|---|
| linoleic acid | 1.674 G | 0.063 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.063 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.
Avocado g
()
|
Daily Values (%) |
Eggplant 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 eggplant or avocado contain more calories in 100 grams?Avocado is high in calories and eggplant has 90% less calories than avocado - eggplant has 25 calories in 100g and avocado has 167 calories.
Does eggplant or avocado have more carbohydrates?
By weight, eggplant and avocado contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does eggplant or avocado contain more potassium?
Both eggplant and avocado are high in potassium. Avocado has 120% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and avocado has 507mg of potassium.