Fried Egg vs. Avocado
Nutrition comparison of Cooked Fried Egg and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fried egg
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and avocado:
- Both avocado and fried egg are high in calories.
- Avocado has 51% less saturated fat than fried egg.
- Avocado has signficantly more Vitamin C than fried egg.
- Avocado is an excellent source of dietary fiber and potassium.
- For omega-3 fatty acids, fried egg has more dha than avocado.
- Fried egg has 9.4 times less carbohydrates than avocado.
- Fried egg has more lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than fried egg.
- Fried egg has more riboflavin and Vitamin B12, however, avocado contains more niacin.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and fried egg are high in calories. Fried egg has 17% more calories than avocado - avocado has 167 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, fried egg is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Fried egg has a macronutrient ratio of 29:2:70 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Avocado | |
|---|---|---|
| Protein | 29% | 4% |
| Carbohydrates | 2% | 19% |
| Fat | 70% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Fried egg has 9.4 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than fried egg - avocado has 6.8g of dietary fiber per 100 grams and fried egg does not contain significant amounts.
sugar
Avocado and fried egg contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and fried egg has 0.4g of sugar.
Protein
protein
Fried egg is an excellent source of protein and it has 594% more protein than avocado - avocado has 2g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Avocado has 51% less saturated fat than fried egg - avocado has 2.1g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and avocado are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and avocado has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than fried egg - avocado has 8.8mg of Vitamin C per 100 grams and fried egg does not contain significant amounts.
Vitamin A
Fried egg is an excellent source of Vitamin A and it has 30 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has more Vitamin D than avocado - fried egg has 88iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado and fried egg contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Avocado and fried egg contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Fried egg has more riboflavin and Vitamin B12, however, avocado contains more niacin. Both fried egg and avocado contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Fried Egg | Avocado | |
|---|---|---|
| Thiamin | 0.044 MG | 0.075 MG |
| Riboflavin | 0.495 MG | 0.143 MG |
| Niacin | 0.082 MG | 1.912 MG |
| Pantothenic acid | 1.66 MG | 1.463 MG |
| Vitamin B6 | 0.184 MG | 0.287 MG |
| Folate | 51 UG | 89 UG |
| Vitamin B12 | 0.97 UG | ~ |
Minerals
calcium
Fried egg is an excellent source of calcium and it has 377% more calcium than avocado - avocado has 13mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has 210% more iron than avocado - avocado has 0.61mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Avocado is an excellent source of potassium and it has 234% more potassium than fried egg - avocado has 507mg of potassium per 100 grams and fried egg has 152mg 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, fried egg has more lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than fried egg per 100 grams. Both fried egg and avocado contain significant amounts of beta-carotene.
| Fried Egg | Avocado | |
|---|---|---|
| beta-carotene | 35 UG | 63 UG |
| lutein + zeaxanthin | 543 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more DHA than avocado per 100 grams. Both fried egg and avocado contain significant amounts of alpha linoleic acid (ALA).
| Fried Egg | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.125 G |
| DHA | 0.063 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.207 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both fried egg and avocado contain significant amounts of linoleic acid.
| Fried Egg | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 2.781 G | 1.674 G |
| Total | 2.781 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.
Cooked Fried Egg g
()
|
Daily Values (%) |
Avocado g
()
|
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|---|---|---|---|---|---|---|---|
| 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 fried egg contain more calories in 100 grams?Both avocado and fried egg are high in calories. Fried egg has 20% more calories than avocado - avocado has 167 calories in 100g and fried egg has 196 calories.
Does avocado or fried egg contain more calcium?
Fried egg is a rich source of calcium and it has 380% more calcium than avocado - avocado has 13mg of calcium in 100 grams and fried egg has 62mg of calcium.
Does avocado or fried egg contain more potassium?
Avocado is a rich source of potassium and it has 230% more potassium than fried egg - avocado has 507mg of potassium in 100 grams and fried egg has 152mg of potassium.