Brown Rice vs. Avocado

Nutrition comparison of Cooked Brown Rice and Avocado


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked brown rice versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in brown rice and avocado:

  • Both brown rice and avocado are high in calories.
  • Avocado has 66% less carbohydrates than brown rice.
  • Avocado has signficantly more Vitamin C than brown rice.
  • Avocado is an excellent source of dietary fiber and potassium.
  • Brown rice has 7.1 times less saturated fat than avocado.
  • Brown rice has more thiamin, however, avocado contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of brown rice 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Brown Rice src
Image of Avocado src

Calories and Carbs

calories

Both brown rice and avocado are high in calories. Avocado has 36% more calories than brown rice - brown rice has 123 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, brown rice is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brown Rice Avocado
Protein 9% 4%
Carbohydrates 84% 19%
Fat 7% 77%
Alcohol ~ ~

carbohydrates

Avocado has 66% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has 325% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Brown rice and avocado contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Brown rice and avocado contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Brown rice has 7.1 times less saturated fat than avocado - brown rice has 0.26g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Avocado has more Vitamin A than brown rice - avocado has 7ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.

Vitamin E

Avocado has 10 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Avocado has 104 times more Vitamin K than brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Brown rice has more thiamin, however, avocado contains more riboflavin, pantothenic acid, Vitamin B6 and folate. Both brown rice and avocado contain significant amounts of niacin.

Brown Rice Avocado
Thiamin 0.178 MG 0.075 MG
Riboflavin 0.069 MG 0.143 MG
Niacin 2.561 MG 1.912 MG
Pantothenic acid 0.38 MG 1.463 MG
Vitamin B6 0.123 MG 0.287 MG
Folate 9 UG 89 UG

Minerals

calcium

Avocado has 333% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Brown rice and avocado contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 490% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and avocado has 507mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than brown rice per 100 grams.

Brown Rice Avocado
alpha linoleic acid 0.011 G 0.125 G
Total 0.011 G 0.125 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than brown rice per 100 grams.

Brown Rice Avocado
other omega 6 ~ 0.015 G
linoleic acid 0.355 G 1.674 G
Total 0.355 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.

Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Avocado (Avocados, raw, California) .

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FAQ

Does brown rice or avocado contain more calories in 100 grams?
Both brown rice and avocado are high in calories. Avocado has 40% more calories than brown rice - brown rice has 123 calories in 100g and avocado has 167 calories.

Does brown rice or avocado have more carbohydrates?
By weight, avocado has 70% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does brown rice or avocado contain more potassium?
Avocado is a rich source of potassium and it has 490% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and avocado has 507mg of potassium.