White Bread vs. Avocado
Nutrition comparison of White Bread and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and avocado:
- Both white bread and avocado are high in calories and dietary fiber.
- Avocado has 15.6 times less sugar than white bread.
- Avocado has signficantly more Vitamin C than white bread.
- Avocado is an excellent source of potassium.
- White bread has 70% less saturated fat than avocado.
- White bread has more thiamin and niacin, however, avocado contains more pantothenic acid and Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and avocado are high in calories. White bread has 43% more calories than avocado - white bread has 238 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. White bread has a macronutrient ratio of 18:74:8 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Avocado | |
|---|---|---|
| Protein | 18% | 4% |
| Carbohydrates | 74% | 19% |
| Fat | 8% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and avocado has 80% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both white bread and avocado are high in dietary fiber. White bread has 35% more dietary fiber than avocado - white bread has 9.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 15.6 times less sugar than white bread - white bread has 5g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
White bread is a great source of protein and it has 444% more protein than avocado - white bread has 10.7g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
White bread has 70% less saturated fat than avocado - white bread has 0.63g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both white bread and avocado are low in trans fat - white bread has 0.03g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than white bread - avocado has 8.8mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than white bread - avocado has 7ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
Avocado has 418% more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
White bread and avocado contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
White bread has more thiamin and niacin, however, avocado contains more pantothenic acid and Vitamin B6. Both white bread and avocado contain significant amounts of riboflavin and folate.
| White Bread | Avocado | |
|---|---|---|
| Thiamin | 0.51 MG | 0.075 MG |
| Riboflavin | 0.255 MG | 0.143 MG |
| Niacin | 4.455 MG | 1.912 MG |
| Pantothenic acid | 0.455 MG | 1.463 MG |
| Vitamin B6 | 0.08 MG | 0.287 MG |
| Folate | 127 UG | 89 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 51 times more calcium than avocado - white bread has 684mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
White bread is an excellent source of iron and it has 702% more iron than avocado - white bread has 4.9mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 299% more potassium than white bread - white bread has 127mg 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,
| White Bread | Avocado | |
|---|---|---|
| beta-carotene | 2 UG | 63 UG |
| lutein + zeaxanthin | 25 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and avocado contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.125 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and avocado contain significant amounts of linoleic acid.
| White Bread | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 0.879 G | 1.674 G |
| Total | 0.879 G | 1.689 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Bread or Avocado .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Avocado (Avocados, raw, California) .
White Bread 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 white bread or avocado contain more calories in 100 grams?Both white bread and avocado are high in calories. White bread has 40% more calories than avocado - white bread has 238 calories in 100g and avocado has 167 calories.
Does white bread or avocado have more carbohydrates?
By weight, white bread is high in carbohydrates and avocado has 80% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does white bread or avocado contain more calcium?
White bread is a rich source of calcium and it has 51 times more calcium than avocado - white bread has 684mg of calcium in 100 grams and avocado has 13mg of calcium.
Does white bread or avocado contain more iron?
White bread is an abundant source of iron and it has 700% more iron than avocado - white bread has 4.9mg of iron in 100 grams and avocado has 0.61mg of iron.
Does white bread or avocado contain more potassium?
Avocado is a rich source of potassium and it has 300% more potassium than white bread - white bread has 127mg of potassium in 100 grams and avocado has 507mg of potassium.