Egg Yolk vs. Avocado
Nutrition comparison of Egg Yolk and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and avocado:
- Both avocado and egg yolk are high in calories.
- Avocado has signficantly more Vitamin C than egg yolk.
- Avocado is an excellent source of dietary fiber and potassium.
- Egg yolk has more thiamin, riboflavin, pantothenic acid and Vitamin B12, however, avocado contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
- For omega-3 fatty acids, egg yolk has more dha and epa than avocado.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and egg yolk are high in calories. Egg yolk has 93% more calories than avocado - avocado has 167 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in carbs and similar to avocado for fat. Egg yolk has a macronutrient ratio of 20:5:75 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Avocado | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 5% | 19% |
| Fat | 75% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and egg yolk contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - avocado has 6.8g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Avocado and egg yolk contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 709% more protein than avocado - avocado has 2g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and avocado has 78% less saturated fat than egg yolk - avocado has 2.1g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and avocado has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than egg yolk - avocado has 8.8mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 53 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than avocado - egg yolk has 218iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado and egg yolk contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Avocado has 29 times more Vitamin K than egg yolk - avocado has 21ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid and Vitamin B12, however, avocado contains more niacin. Both egg yolk and avocado contain significant amounts of Vitamin B6 and folate.
| Egg Yolk | Avocado | |
|---|---|---|
| Thiamin | 0.176 MG | 0.075 MG |
| Riboflavin | 0.528 MG | 0.143 MG |
| Niacin | 0.024 MG | 1.912 MG |
| Pantothenic acid | 2.99 MG | 1.463 MG |
| Vitamin B6 | 0.35 MG | 0.287 MG |
| Folate | 146 UG | 89 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 892% more calcium than avocado - avocado has 13mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 348% more iron than avocado - avocado has 0.61mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Avocado is an excellent source of potassium and it has 365% more potassium than egg yolk - avocado has 507mg of potassium per 100 grams and egg yolk has 109mg 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 yolk and avocado contain significant amounts of beta-carotene and alpha-carotene.
| Egg Yolk | Avocado | |
|---|---|---|
| beta-carotene | 88 UG | 63 UG |
| alpha-carotene | 38 UG | 24 UG |
| lutein + zeaxanthin | 1094 UG | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than avocado per 100 grams. Both egg yolk and avocado contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.125 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than avocado per 100 grams.
| Egg Yolk | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 3.538 G | 1.674 G |
| Total | 3.538 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.
Egg Yolk g
()
|
Daily Values (%) |
Avocado 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 avocado or egg yolk contain more calories in 100 grams?Both avocado and egg yolk are high in calories. Egg yolk has 90% more calories than avocado - avocado has 167 calories in 100g and egg yolk has 322 calories.
Does avocado or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 890% more calcium than avocado - avocado has 13mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does avocado or egg yolk contain more potassium?
Avocado is a rich source of potassium and it has 370% more potassium than egg yolk - avocado has 507mg of potassium in 100 grams and egg yolk has 109mg of potassium.