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:
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 | ~ | ~ |
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.
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.
Eggplant and avocado contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and avocado has 0.3g of sugar.
Eggplant and avocado contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and avocado has 2g of protein.
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.
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.
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.
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.
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.
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 |
Eggplant and avocado contain similar amounts of calcium - eggplant has 9mg of calcium per 100 grams and avocado has 13mg of calcium.
Eggplant and avocado contain similar amounts of iron - eggplant has 0.23mg of iron per 100 grams and avocado has 0.61mg of iron.
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.
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 |
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 |
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 |
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 | |||