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Avocado vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between Avocado and Broccoli?

  • Avocado is higher in Fiber, Vitamin B5, Copper, Vitamin E , Vitamin B3, and Vitamin B6, yet Broccoli is higher in Vitamin C, and Vitamin K.
  • Broccoli's daily need coverage for Vitamin C is 88% more.
  • Avocado has 55 times more Saturated Fat than Broccoli. While Avocado has 2.126g of Saturated Fat, Broccoli has only 0.039g.

We used Avocados, raw, all commercial varieties and Broccoli, raw types in this article.

Infographic

Avocado vs Broccoli 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
5
:
5
Broccoli
Broccoli
Contains more Magnesium +38.1%
Contains more Potassium +53.5%
Contains less Sodium -78.8%
Contains more Zinc +56.1%
Contains more Copper +287.8%
Contains more Calcium +291.7%
Contains more Iron +32.7%
Contains more Phosphorus +26.9%
Contains more Manganese +47.9%
Contains more Selenium +525%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Magnesium +38.1%
Contains more Potassium +53.5%
Contains less Sodium -78.8%
Contains more Zinc +56.1%
Contains more Copper +287.8%
Contains more Calcium +291.7%
Contains more Iron +32.7%
Contains more Phosphorus +26.9%
Contains more Manganese +47.9%
Contains more Selenium +525%

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
6
:
4
Broccoli
Broccoli
Contains more Vitamin E +165.4%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +172%
Contains more Vitamin B5 +142.4%
Contains more Vitamin B6 +46.9%
Contains more Folate +28.6%
Contains more Vitamin A +326.7%
Contains more Vitamin C +792%
Contains more Vitamin K +383.8%
Equal in Vitamin B1 - 0.071
Equal in Vitamin B2 - 0.117
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin E +165.4%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +172%
Contains more Vitamin B5 +142.4%
Contains more Vitamin B6 +46.9%
Contains more Folate +28.6%
Contains more Vitamin A +326.7%
Contains more Vitamin C +792%
Contains more Vitamin K +383.8%
Equal in Vitamin B1 - 0.071
Equal in Vitamin B2 - 0.117

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Broccoli
Broccoli
Contains more Fats +3862.2%
Contains more Carbs +28.5%
Contains more Other +81.6%
Contains more Protein +41%
Contains more Water +21.9%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Fats +3862.2%
Contains more Carbs +28.5%
Contains more Other +81.6%
Contains more Protein +41%
Contains more Water +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +88981.8%
Contains more Polyunsaturated fat +4678.9%
Contains less Saturated Fat -98.2%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +88981.8%
Contains more Polyunsaturated fat +4678.9%
Contains less Saturated Fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Avocado
Avocado
2
:
5
Broccoli
Broccoli
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +66.7%
Contains more Glucose +32.4%
Contains more Fructose +466.7%
Contains more Lactose +∞%
Contains more Maltose +∞%
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +66.7%
Contains more Glucose +32.4%
Contains more Fructose +466.7%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Broccoli Opinion
Net carbs 1.83g 4.04g Broccoli
Protein 2g 2.82g Broccoli
Fats 14.66g 0.37g Avocado
Carbs 8.53g 6.64g Avocado
Calories 160kcal 34kcal Avocado
Starch 0.11g 0g Avocado
Fructose 0.12g 0.68g Broccoli
Sugar 0.66g 1.7g Avocado
Fiber 6.7g 2.6g Avocado
Calcium 12mg 47mg Broccoli
Iron 0.55mg 0.73mg Broccoli
Magnesium 29mg 21mg Avocado
Phosphorus 52mg 66mg Broccoli
Potassium 485mg 316mg Avocado
Sodium 7mg 33mg Avocado
Zinc 0.64mg 0.41mg Avocado
Copper 0.19mg 0.049mg Avocado
Manganese 0.142mg 0.21mg Broccoli
Selenium 0.4µg 2.5µg Broccoli
Vitamin A 146IU 623IU Broccoli
Vitamin A RAE 7µg 31µg Broccoli
Vitamin E 2.07mg 0.78mg Avocado
Vitamin C 10mg 89.2mg Broccoli
Vitamin B1 0.067mg 0.071mg Broccoli
Vitamin B2 0.13mg 0.117mg Avocado
Vitamin B3 1.738mg 0.639mg Avocado
Vitamin B5 1.389mg 0.573mg Avocado
Vitamin B6 0.257mg 0.175mg Avocado
Folate 81µg 63µg Avocado
Vitamin K 21µg 101.6µg Broccoli
Tryptophan 0.025mg 0.033mg Broccoli
Threonine 0.073mg 0.088mg Broccoli
Isoleucine 0.084mg 0.079mg Avocado
Leucine 0.143mg 0.129mg Avocado
Lysine 0.132mg 0.135mg Broccoli
Methionine 0.038mg 0.038mg
Phenylalanine 0.097mg 0.117mg Broccoli
Valine 0.107mg 0.125mg Broccoli
Histidine 0.049mg 0.059mg Broccoli
Saturated Fat 2.126g 0.039g Broccoli
Monounsaturated Fat 9.799g 0.011g Avocado
Polyunsaturated fat 1.816g 0.038g Avocado
Omega-6 - Gamma-linoleic acid 0.015g 0g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Broccoli
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
65%
Broccoli
Minerals Daily Need Coverage Score
21%
Avocado
19%
Broccoli

Comparison summary

Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 2.087g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 8)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.4)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.04g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 26mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.