Avocado vs. Broccoli
Nutrition comparison of Avocado and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and broccoli:
- Both broccoli and avocado are high in dietary fiber and potassium.
- Avocado has more niacin and pantothenic acid.
- Broccoli has 17.6 times less saturated fat than avocado.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and broccoli has 80% less calories than avocado - broccoli has 34 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Avocado has a macronutrient ratio of 4:19:77 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Broccoli | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 19% | 65% |
| Fat | 77% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and avocado contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both broccoli and avocado are high in dietary fiber. Avocado has 162% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Broccoli and avocado contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Broccoli and avocado contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Broccoli has 17.6 times less saturated fat than avocado - broccoli has 0.11g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 914% more Vitamin C than avocado - broccoli has 89.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Broccoli has 343% more Vitamin A than avocado - broccoli has 31ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Broccoli and avocado contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 384% more Vitamin K than avocado - broccoli has 101.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin and pantothenic acid. Both avocado and broccoli contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Avocado | Broccoli | |
|---|---|---|
| Thiamin | 0.075 MG | 0.071 MG |
| Riboflavin | 0.143 MG | 0.117 MG |
| Niacin | 1.912 MG | 0.639 MG |
| Pantothenic acid | 1.463 MG | 0.573 MG |
| Vitamin B6 | 0.287 MG | 0.175 MG |
| Folate | 89 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 262% more calcium than avocado - broccoli has 47mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Broccoli and avocado contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both broccoli and avocado are high in potassium. Avocado has 60% more potassium than broccoli - broccoli has 316mg 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, both avocado and broccoli contain significant amounts of alpha-carotene.
| Avocado | Broccoli | |
|---|---|---|
| beta-carotene | 63 UG | 361 UG |
| alpha-carotene | 24 UG | 25 UG |
| lutein + zeaxanthin | 271 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Avocado | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.0215 G |
| Total | 0.125 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than broccoli per 100 grams.
| Avocado | Broccoli | |
|---|---|---|
| linoleic acid | 1.674 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 1.674 G | 0.055 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 (%) |
Broccoli 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 broccoli or avocado contain more calories in 100 grams?Avocado is high in calories and broccoli has 80% less calories than avocado - broccoli has 34 calories in 100g and avocado has 167 calories.
Does broccoli or avocado have more carbohydrates?
By weight, broccoli and avocado contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does broccoli or avocado contain more potassium?
Both broccoli and avocado are high in potassium. Avocado has 60% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and avocado has 507mg of potassium.