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Avocado vs. Brown sugar — In-Depth Nutrition Comparison

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Differences between Avocado and Brown sugar

  • Brown sugar contains less Fiber, Vitamin B5, Folate, Vitamin K, Vitamin B6, Copper, Vitamin E , Vitamin C, and Potassium than Avocado.
  • Avocado's daily need coverage for Fiber is 27% higher.
  • The amount of Saturated Fat in Brown sugar is lower.

The food types used in this comparison are Avocados, raw, all commercial varieties and Sugars, brown.

Infographic

Avocado vs Brown sugar 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
7
:
3
Brown sugar
Brown sugar
Contains more Magnesium +222.2%
Contains more Phosphorus +1200%
Contains more Potassium +264.7%
Contains less Sodium -75%
Contains more Zinc +2033.3%
Contains more Copper +304.3%
Contains more Manganese +121.9%
Contains more Calcium +591.7%
Contains more Iron +29.1%
Contains more Selenium +200%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Brown sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 27% 7% 2% 12% 4% 1% 16% 9% 7%
Contains more Magnesium +222.2%
Contains more Phosphorus +1200%
Contains more Potassium +264.7%
Contains less Sodium -75%
Contains more Zinc +2033.3%
Contains more Copper +304.3%
Contains more Manganese +121.9%
Contains more Calcium +591.7%
Contains more Iron +29.1%
Contains more Selenium +200%

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
10
:
0
Brown sugar
Brown sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1480%
Contains more Vitamin B5 +952.3%
Contains more Vitamin B6 +526.8%
Contains more Folate +8000%
Contains more Vitamin K +∞%
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%
Brown sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 3% 8% 10% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1480%
Contains more Vitamin B5 +952.3%
Contains more Vitamin B6 +526.8%
Contains more Folate +8000%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
4
:
1
Brown sugar
Brown sugar
Contains more Protein +1566.7%
Contains more Fats +∞%
Contains more Water +5364.9%
Contains more Other +251.1%
Contains more Carbs +1049.9%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Brown sugar
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more Protein +1566.7%
Contains more Fats +∞%
Contains more Water +5364.9%
Contains more Other +251.1%
Contains more Carbs +1049.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Avocado
Avocado
2
:
3
Brown sugar
Brown sugar
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +157500%
Contains more Glucose +264.9%
Contains more Fructose +825%
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
Brown sugar
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +157500%
Contains more Glucose +264.9%
Contains more Fructose +825%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Brown sugar Opinion
Net carbs 1.83g 98.09g Brown sugar
Protein 2g 0.12g Avocado
Fats 14.66g 0g Avocado
Carbs 8.53g 98.09g Brown sugar
Calories 160kcal 380kcal Brown sugar
Starch 0.11g Avocado
Fructose 0.12g 1.11g Brown sugar
Sugar 0.66g 97.02g Avocado
Fiber 6.7g 0g Avocado
Calcium 12mg 83mg Brown sugar
Iron 0.55mg 0.71mg Brown sugar
Magnesium 29mg 9mg Avocado
Phosphorus 52mg 4mg Avocado
Potassium 485mg 133mg Avocado
Sodium 7mg 28mg Avocado
Zinc 0.64mg 0.03mg Avocado
Copper 0.19mg 0.047mg Avocado
Manganese 0.142mg 0.064mg Avocado
Selenium 0.4µg 1.2µg Brown sugar
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0mg Avocado
Vitamin B2 0.13mg 0mg Avocado
Vitamin B3 1.738mg 0.11mg Avocado
Vitamin B5 1.389mg 0.132mg Avocado
Vitamin B6 0.257mg 0.041mg Avocado
Folate 81µg 1µg Avocado
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0g Brown sugar
Monounsaturated Fat 9.799g 0g Avocado
Polyunsaturated fat 1.816g 0g 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 Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
21%
Avocado
11%
Brown sugar

Comparison summary

Which food is lower in Saturated Fat?
Brown sugar
Brown sugar is lower in Saturated Fat (difference - 2.126g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 96.36g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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.

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.