White Bread vs. Avocado

Nutrition comparison of White Bread and Avocado

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

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

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

  • Both white bread and avocado are high in calories and dietary fiber.
  • Avocado has 15.6 times less sugar than white bread.
  • Avocado has signficantly more Vitamin C than white bread.
  • Avocado is an excellent source of potassium.
  • White bread has 70% less saturated fat than avocado.
  • White bread has more thiamin and niacin, however, avocado contains more pantothenic acid and Vitamin B6.
  • White bread is a great source of protein.
  • White bread is an excellent source of calcium and iron.
Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.

Image of White Bread src
Image of Avocado src

Calories and Carbs

calories

Both white bread and avocado are high in calories. White bread has 43% more calories than avocado - white bread has 238 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. White bread has a macronutrient ratio of 18:74:8 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Avocado
Protein 18% 4%
Carbohydrates 74% 19%
Fat 8% 77%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and avocado has 80% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both white bread and avocado are high in dietary fiber. White bread has 35% more dietary fiber than avocado - white bread has 9.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 15.6 times less sugar than white bread - white bread has 5g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

White bread is a great source of protein and it has 444% more protein than avocado - white bread has 10.7g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

White bread has 70% less saturated fat than avocado - white bread has 0.63g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

trans fat

Both white bread and avocado are low in trans fat - white bread has 0.03g of trans fat per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Avocado has 418% more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

White bread and avocado contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

White bread has more thiamin and niacin, however, avocado contains more pantothenic acid and Vitamin B6. Both white bread and avocado contain significant amounts of riboflavin and folate.

White Bread Avocado
Thiamin 0.51 MG 0.075 MG
Riboflavin 0.255 MG 0.143 MG
Niacin 4.455 MG 1.912 MG
Pantothenic acid 0.455 MG 1.463 MG
Vitamin B6 0.08 MG 0.287 MG
Folate 127 UG 89 UG

Minerals

calcium

White bread is an excellent source of calcium and it has 51 times more calcium than avocado - white bread has 684mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

White bread is an excellent source of iron and it has 702% more iron than avocado - white bread has 4.9mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 299% more potassium than white bread - white bread has 127mg 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,

White Bread Avocado
beta-carotene 2 UG 63 UG
lutein + zeaxanthin 25 UG 271 UG
alpha-carotene ~ 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white bread and avocado contain significant amounts of alpha linoleic acid (ALA).

White Bread Avocado
alpha linoleic acid 0.083 G 0.125 G
EPA 0.003 G ~
Total 0.086 G 0.125 G

omega 6s

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

White Bread Avocado
other omega 6 ~ 0.015 G
linoleic acid 0.879 G 1.674 G
Total 0.879 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: White Bread (Bread, white wheat) and Avocado (Avocados, raw, California) .

White Bread 28g

( slice )
Daily Values (%)

Avocado 230g

( cup, pureed )
67KCAL 3%
calories 473%
384KCAL 19%
12G 5%
carbohydrates 67%
20G 8%
2.6G 10%
dietary fiber 515%
16G 63%
1.4G 103% sugar 0.69G
0.6G 1%
total fat >999%
35G 55%
0.18G 1%
saturated fat >999%
4.9G 27%
0.11G monounsaturated fat >999% 23G
0.27G polyunsaturated fat >999% 4.2G
0.01G >999% trans fat
134MG 9%
644% sodium
18MG 1%
Vitamins and Minerals
Vitamin A >999%
16UG 2%
Vitamin C >999%
20MG 27%
192MG 19%
540% calcium
30MG 3%
1.4MG 8%
iron
1.4MG 8%
7.3MG 2%
magnesium 818%
67MG 22%
36MG 2%
potassium >999%
1166MG 51%
0.14MG 13%
thiamin (Vit B1) 21%
0.17MG 16%
0.07MG 7%
riboflavin (Vit B2) 371%
0.33MG 30%
1.2MG 9%
niacin (Vit B3) 267%
4.4MG 31%
0.02MG 2%
Vitamin B6 >999%
0.66MG 51%
0.13MG 3%
pantothenic acid (Vit B5) >999%
3.4MG 67%
36UG 9%
folate (Vit B9) 469%
205UG 51%
0.11MG 1%
Vitamin E >999%
4.5MG 30%
2.2UG 2%
Vitamin K >999%
48UG 54%
3G 6%
protein 50%
4.5G 9%
2.3MG 1%
choline >999%
33MG 8%
0.04MG 4%
copper 873%
0.39MG 33%
0.18MG 10%
manganese 89%
0.34MG 19%
29MG 4%
phosphorus 328%
124MG 18%
4.5UG 8%
389% selenium
0.92UG 2%
0.27MG 3%
zinc 492%
1.6MG 20%
11G Water >999% 166G
7.6G >999% Starch 0.25G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol.

FAQ

Does white bread or avocado contain more calories in 100 grams?
Both white bread and avocado are high in calories. White bread has 40% more calories than avocado - white bread has 238 calories in 100g and avocado has 167 calories.

Does white bread or avocado have more carbohydrates?
By weight, white bread is high in carbohydrates and avocado has 80% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does white bread or avocado contain more calcium?
White bread is a rich source of calcium and it has 51 times more calcium than avocado - white bread has 684mg of calcium in 100 grams and avocado has 13mg of calcium.

Does white bread or avocado contain more iron?
White bread is an abundant source of iron and it has 700% more iron than avocado - white bread has 4.9mg of iron in 100 grams and avocado has 0.61mg of iron.

Does white bread or avocado contain more potassium?
Avocado is a rich source of potassium and it has 300% more potassium than white bread - white bread has 127mg of potassium in 100 grams and avocado has 507mg of potassium.

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