Egg vs. Avocado

Nutrition comparison of Egg and Avocado


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

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

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

  • Both egg and avocado are high in calories.
  • Avocado has signficantly more Vitamin C than egg.
  • Avocado is an excellent source of dietary fiber and potassium.
  • Egg has 11 times less carbohydrates than avocado.
  • Egg has more riboflavin and Vitamin B12, however, avocado contains more niacin.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
Detailed nutritional comparison of 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: Egg (Egg, whole, raw, fresh) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Avocado src

Calories and Carbs

calories

Both egg and avocado are high in calories. Avocado has 17% more calories than egg - egg has 143 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Egg has a macronutrient ratio of 36:2:62 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Avocado
Protein 36% 4%
Carbohydrates 2% 19%
Fat 62% 77%
Alcohol ~ ~

carbohydrates

Egg has 11 times less carbohydrates than avocado - egg has 0.72g 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 more dietary fiber than egg - avocado has 6.8g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg and avocado contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Egg is an excellent source of protein and it has 541% more protein than avocado - egg has 12.6g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Avocado has 32% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

trans fat

Both egg and avocado are low in trans fat - egg has 0.04g of trans fat per 100 grams and avocado does not contain significant amounts.

cholesterol

Egg is high in cholesterol and avocado has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Egg is an excellent source of Vitamin A and it has 21 times more Vitamin A than avocado - egg has 160ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than avocado - egg has 82iu of Vitamin D per 100 grams and avocado does not contain significant amounts.

Vitamin E

Egg and avocado contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Egg Avocado
Thiamin 0.04 MG 0.075 MG
Riboflavin 0.457 MG 0.143 MG
Niacin 0.075 MG 1.912 MG
Pantothenic acid 1.533 MG 1.463 MG
Vitamin B6 0.17 MG 0.287 MG
Folate 47 UG 89 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 331% more calcium than avocado - egg has 56mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Egg has 187% more iron than avocado - egg has 1.8mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 267% more potassium than egg - egg has 138mg 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 egg and avocado contain significant amounts of lutein + zeaxanthin.

Egg Avocado
lutein + zeaxanthin 503 UG 271 UG
beta-carotene ~ 63 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 egg per 100 grams, however, egg contains more dha than avocado per 100 grams.

Egg Avocado
alpha linoleic acid 0.048 G 0.125 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.125 G

omega 6s

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

Egg Avocado
other omega 6 0.012 G 0.015 G
linoleic acid 1.555 G 1.674 G
Total 1.567 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: Egg (Egg, whole, raw, fresh) and Avocado (Avocados, raw, California) .

Egg g

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FAQ

Does egg or avocado contain more calories in 100 grams?
Both egg and avocado are high in calories. Avocado has 20% more calories than egg - egg has 143 calories in 100g and avocado has 167 calories.

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

Does egg or avocado contain more potassium?
Avocado is a rich source of potassium and it has 270% more potassium than egg - egg has 138mg of potassium in 100 grams and avocado has 507mg of potassium.

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