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Avocado vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between avocadoes and eggs?

  • Avocadoes are richer in fiber and vitamin K, while eggs are higher in copper, selenium, choline, vitamin B12, vitamin B2, phosphorus, and vitamin D.
  • Eggs' daily need coverage for copper is 201% higher.
  • Avocadoes have a higher glycemic index (40) than eggs (0).

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

Infographic

Avocado vs Egg 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%
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +284.9%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +446.2%
Contains more CalciumCalcium +316.7%
Contains more IronIron +116.4%
Contains more CopperCopper +952.6%
Contains more ZincZinc +64.1%
Contains more PhosphorusPhosphorus +230.8%
Contains more SeleniumSelenium +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.
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%
Egg
Egg
5
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B3Vitamin B3 +2615.6%
Contains more Vitamin B6Vitamin B6 +112.4%
Contains more Vitamin KVitamin K +6900%
Contains more FolateFolate +84.1%
Contains more Vitamin AVitamin A +2028.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +294.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1969%
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B5 ~1.398mg

All nutrients comparison - raw data values

Nutrient Avocado Egg DV% diff.
Copper 0.19mg 2mg 201%
Cholesterol 0mg 373mg 124%
Selenium 0.4µg 30.8µg 55%
Choline 14.2mg 293.8mg 51%
Vitamin B12 0µg 1.11µg 46%
Vitamin B2 0.13mg 0.513mg 29%
Fiber 6.7g 0g 27%
Protein 2g 12.58g 21%
Vitamin K 21µg 0.3µg 17%
Phosphorus 52mg 172mg 17%
Vitamin A 7µg 149µg 16%
Monounsaturated fat 9.799g 4.077g 14%
Vitamin C 10mg 0mg 11%
Potassium 485mg 126mg 11%
Vitamin D 0IU 87IU 11%
Vitamin D 0µg 2.2µg 11%
Vitamin B6 0.257mg 0.121mg 10%
Vitamin B3 1.738mg 0.064mg 10%
Folate 81µg 44µg 9%
Iron 0.55mg 1.19mg 8%
Vitamin E 2.07mg 1.03mg 7%
Fats 14.66g 10.61g 6%
Sodium 7mg 124mg 5%
Manganese 0.142mg 0.026mg 5%
Magnesium 29mg 10mg 5%
Saturated fat 2.126g 3.267g 5%
Zinc 0.64mg 1.05mg 4%
Calcium 12mg 50mg 4%
Polyunsaturated fat 1.816g 1.414g 3%
Carbs 8.53g 1.12g 2%
Calories 160kcal 155kcal 0%
Net carbs 1.83g 1.12g N/A
Sugar 0.66g 1.12g N/A
Starch 0.11g 0%
Vitamin B1 0.067mg 0.066mg 0%
Vitamin B5 1.389mg 1.398mg 0%
Tryptophan 0.025mg 0.153mg 0%
Threonine 0.073mg 0.604mg 0%
Isoleucine 0.084mg 0.686mg 0%
Leucine 0.143mg 1.075mg 0%
Lysine 0.132mg 0.904mg 0%
Methionine 0.038mg 0.392mg 0%
Phenylalanine 0.097mg 0.668mg 0%
Valine 0.107mg 0.767mg 0%
Histidine 0.049mg 0.298mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
Egg
Egg
2
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 FatsFats +38.2%
Contains more CarbsCarbs +661.6%
Contains more OtherOther +47.7%
Contains more ProteinProtein +529%
~equal in Water ~74.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Egg
Egg
0
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +140.3%
Contains more Poly. FatPolyunsaturated fat +28.4%

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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.