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Avocado vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between Avocado and Egg?

  • Avocado is richer in Fiber, and Vitamin K, while Egg is higher in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Phosphorus, and Vitamin A RAE.
  • Egg's daily need coverage for Copper is 201% higher.

We used Avocados, raw, all commercial varieties and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Avocado vs Egg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
4
:
6
Egg
Egg
Contains more Magnesium +190%
Contains more Potassium +284.9%
Contains less Sodium -94.4%
Contains more Manganese +446.2%
Contains more Calcium +316.7%
Contains more Iron +116.4%
Contains more Phosphorus +230.8%
Contains more Zinc +64.1%
Contains more Copper +952.6%
Contains more Selenium +7600%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Magnesium +190%
Contains more Potassium +284.9%
Contains less Sodium -94.4%
Contains more Manganese +446.2%
Contains more Calcium +316.7%
Contains more Iron +116.4%
Contains more Phosphorus +230.8%
Contains more Zinc +64.1%
Contains more Copper +952.6%
Contains more Selenium +7600%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
7
:
5
Egg
Egg
Contains more Vitamin E +101%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2615.6%
Contains more Vitamin B6 +112.4%
Contains more Folate +84.1%
Contains more Vitamin K +6900%
Contains more Vitamin A +256.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +294.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.066
Equal in Vitamin B5 - 1.398
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin E +101%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2615.6%
Contains more Vitamin B6 +112.4%
Contains more Folate +84.1%
Contains more Vitamin K +6900%
Contains more Vitamin A +256.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +294.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.066
Equal in Vitamin B5 - 1.398

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Egg
Egg
Contains more Fats +38.2%
Contains more Carbs +661.6%
Contains more Other +47.7%
Contains more Protein +529%
Equal in Water - 74.62
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Fats +38.2%
Contains more Carbs +661.6%
Contains more Other +47.7%
Contains more Protein +529%
Equal in Water - 74.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
3
:
0
Egg
Egg
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +140.3%
Contains more Polyunsaturated fat +28.4%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +140.3%
Contains more Polyunsaturated fat +28.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Egg
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Egg Opinion
Net carbs 1.83g 1.12g Avocado
Protein 2g 12.58g Egg
Fats 14.66g 10.61g Avocado
Carbs 8.53g 1.12g Avocado
Calories 160kcal 155kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 1.12g Avocado
Fiber 6.7g 0g Avocado
Calcium 12mg 50mg Egg
Iron 0.55mg 1.19mg Egg
Magnesium 29mg 10mg Avocado
Phosphorus 52mg 172mg Egg
Potassium 485mg 126mg Avocado
Sodium 7mg 124mg Avocado
Zinc 0.64mg 1.05mg Egg
Copper 0.19mg 2mg Egg
Manganese 0.142mg 0.026mg Avocado
Selenium 0.4µg 30.8µg Egg
Vitamin A 146IU 520IU Egg
Vitamin A RAE 7µg 149µg Egg
Vitamin E 2.07mg 1.03mg Avocado
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.066mg Avocado
Vitamin B2 0.13mg 0.513mg Egg
Vitamin B3 1.738mg 0.064mg Avocado
Vitamin B5 1.389mg 1.398mg Egg
Vitamin B6 0.257mg 0.121mg Avocado
Folate 81µg 44µg Avocado
Vitamin B12 0µg 1.11µg Egg
Vitamin K 21µg 0.3µg Avocado
Tryptophan 0.025mg 0.153mg Egg
Threonine 0.073mg 0.604mg Egg
Isoleucine 0.084mg 0.686mg Egg
Leucine 0.143mg 1.075mg Egg
Lysine 0.132mg 0.904mg Egg
Methionine 0.038mg 0.392mg Egg
Phenylalanine 0.097mg 0.668mg Egg
Valine 0.107mg 0.767mg Egg
Histidine 0.049mg 0.298mg Egg
Cholesterol 0mg 373mg Avocado
Saturated Fat 2.126g 3.267g Avocado
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 9.799g 4.077g Avocado
Polyunsaturated fat 1.816g 1.414g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
45%
Egg
Minerals Daily Need Coverage Score
21%
Avocado
103%
Egg

Comparison summary

Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 117mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 1.141g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.