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Avocado vs. Brown sugar — In-Depth Nutrition Comparison

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Differences between avocadoes and brown sugar

  • Brown sugar contains less fiber, vitamin B5, folate, vitamin K, vitamin B6, copper, vitamin E, vitamin C, and potassium than avocadoes.
  • Avocadoes' daily need coverage for fiber is 27% higher.
  • The amount of saturated fat in brown sugar is lower.
  • Avocadoes have a lower glycemic index. The glycemic index of avocadoes is 40, while the glycemic index of brown sugar is 71.

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

Infographic

Avocado vs Brown sugar infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +222.2%
Contains more PotassiumPotassium +264.7%
Contains more CopperCopper +304.3%
Contains more ZincZinc +2033.3%
Contains more PhosphorusPhosphorus +1200%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +121.9%
Contains more CalciumCalcium +591.7%
Contains more IronIron +29.1%
Contains more SeleniumSelenium +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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1480%
Contains more Vitamin B5Vitamin B5 +952.3%
Contains more Vitamin B6Vitamin B6 +526.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8000%
Contains more CholineCholine +517.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +1566.7%
Contains more FatsFats +∞%
Contains more WaterWater +5364.9%
Contains more OtherOther +251.1%
Contains more CarbsCarbs +1049.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +157500%
Contains more GlucoseGlucose +264.9%
Contains more FructoseFructose +825%
~equal in Lactose ~0g
~equal in Maltose ~0g

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 DV% diff.
Carbs 8.53g 98.09g 30%
Fiber 6.7g 0g 27%
Vitamin B5 1.389mg 0.132mg 25%
Monounsaturated fat 9.799g 0g 24%
Fats 14.66g 0g 23%
Folate 81µg 1µg 20%
Vitamin K 21µg 0µg 18%
Vitamin B6 0.257mg 0.041mg 17%
Copper 0.19mg 0.047mg 16%
Vitamin E 2.07mg 0mg 14%
Polyunsaturated fat 1.816g 0g 12%
Calories 160kcal 380kcal 11%
Vitamin C 10mg 0mg 11%
Saturated fat 2.126g 0g 10%
Vitamin B3 1.738mg 0.11mg 10%
Vitamin B2 0.13mg 0mg 10%
Potassium 485mg 133mg 10%
Phosphorus 52mg 4mg 7%
Calcium 12mg 83mg 7%
Vitamin B1 0.067mg 0mg 6%
Zinc 0.64mg 0.03mg 6%
Magnesium 29mg 9mg 5%
Protein 2g 0.12g 4%
Manganese 0.142mg 0.064mg 3%
Choline 14.2mg 2.3mg 2%
Iron 0.55mg 0.71mg 2%
Fructose 0.12g 1.11g 1%
Vitamin A 7µg 0µg 1%
Sodium 7mg 28mg 1%
Selenium 0.4µg 1.2µg 1%
Net carbs 1.83g 98.09g N/A
Sugar 0.66g 97.02g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Brown sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
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.