Boiled Egg vs. Avocado

Nutrition comparison of Cooked Boiled 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 boiled egg versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in boiled egg and avocado:

  • Both avocado and boiled egg are high in calories.
  • Avocado has signficantly more Vitamin C than boiled egg.
  • Avocado is an excellent source of dietary fiber and potassium.
  • Boiled egg has 6.7 times less carbohydrates than avocado.
  • Boiled egg has more riboflavin and Vitamin B12, however, avocado contains more niacin and Vitamin B6.
  • Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
  • Boiled egg is an excellent source of protein.
Detailed nutritional comparison of boiled egg and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Avocado src

Calories and Carbs

calories

Both avocado and boiled egg are high in calories. Avocado has a little more calories (8%) than boiled egg by weight - avocado has 167 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Avocado
Protein 34% 4%
Carbohydrates 3% 19%
Fat 64% 77%
Alcohol ~ ~

carbohydrates

Boiled egg has 6.7 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - avocado has 6.8g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.

sugar

Avocado and boiled egg contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and boiled egg has 1.1g of sugar.

Protein

protein

Boiled egg is an excellent source of protein and it has 542% more protein than avocado - avocado has 2g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Avocado has 35% less saturated fat than boiled egg - avocado has 2.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

cholesterol

Boiled egg is high in cholesterol and avocado has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than boiled egg - avocado has 8.8mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.

Vitamin A

Boiled egg is a great source of Vitamin A and it has 20 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Boiled egg is a great source of Vitamin D and it has more Vitamin D than avocado - boiled egg has 87iu of Vitamin D per 100 grams and avocado does not contain significant amounts.

Vitamin E

Avocado and boiled egg contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Avocado has 69 times more Vitamin K than boiled egg - avocado has 21ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

Boiled egg has more riboflavin and Vitamin B12, however, avocado contains more niacin and Vitamin B6. Both boiled egg and avocado contain significant amounts of thiamin, pantothenic acid and folate.

Boiled Egg Avocado
Thiamin 0.066 MG 0.075 MG
Riboflavin 0.513 MG 0.143 MG
Niacin 0.064 MG 1.912 MG
Pantothenic acid 1.398 MG 1.463 MG
Vitamin B6 0.121 MG 0.287 MG
Folate 44 UG 89 UG
Vitamin B12 1.11 UG ~

Minerals

calcium

Boiled egg is a great source of calcium and it has 285% more calcium than avocado - avocado has 13mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Boiled egg has 95% more iron than avocado - avocado has 0.61mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Avocado is an excellent source of potassium and it has 302% more potassium than boiled egg - avocado has 507mg of potassium per 100 grams and boiled egg has 126mg 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, both boiled egg and avocado contain significant amounts of lutein + zeaxanthin.

Boiled Egg Avocado
beta-carotene 11 UG 63 UG
lutein + zeaxanthin 353 UG 271 UG
alpha-carotene ~ 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than avocado per 100 grams.

Boiled Egg Avocado
alpha linoleic acid 0.035 G 0.125 G
DHA 0.038 G ~
EPA 0.005 G ~
Total 0.078 G 0.125 G

omega 6s

Comparing omega-6 fatty acids, both boiled egg and avocado contain significant amounts of linoleic acid.

Boiled Egg Avocado
linoleic acid 1.188 G 1.674 G
other omega 6 ~ 0.015 G
Total 1.188 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 Boiled Egg or Avocado .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Avocado (Avocados, raw, California) .

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FAQ

Does avocado or boiled egg contain more calories in 100 grams?
Both avocado and boiled egg are high in calories. Avocado has a little more calories ( 10%) than boiled egg by weight - avocado has 167 calories in 100g and boiled egg has 155 calories.

Is avocado or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 540% more protein than avocado - avocado has 2g of protein per 100 grams and boiled egg has 12.6g of protein.

Does avocado or boiled egg contain more potassium?
Avocado is a rich source of potassium and it has 300% more potassium than boiled egg - avocado has 507mg of potassium in 100 grams and boiled egg has 126mg of potassium.