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Brown sugar vs. Avocado — In-Depth Nutrition Comparison

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Differences between brown sugar and avocadoes

  • 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.
  • 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 Sugars, brown and Avocados, raw, all commercial varieties.

Infographic

Brown sugar vs Avocado 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
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%
Contains more CalciumCalcium +591.7%
Contains more IronIron +29.1%
Contains more SeleniumSelenium +200%
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%

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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
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%
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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +1049.9%
Contains more ProteinProtein +1566.7%
Contains more FatsFats +∞%
Contains more WaterWater +5364.9%
Contains more OtherOther +251.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +157500%
Contains more GlucoseGlucose +264.9%
Contains more FructoseFructose +825%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~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.
Brown sugar Avocado
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 Brown sugar Avocado DV% diff.
Carbs 98.09g 8.53g 30%
Fiber 0g 6.7g 27%
Vitamin B5 0.132mg 1.389mg 25%
Monounsaturated fat 0g 9.799g 24%
Fats 0g 14.66g 23%
Folate 1µg 81µg 20%
Vitamin K 0µg 21µg 18%
Vitamin B6 0.041mg 0.257mg 17%
Copper 0.047mg 0.19mg 16%
Vitamin E 0mg 2.07mg 14%
Polyunsaturated fat 0g 1.816g 12%
Calories 380kcal 160kcal 11%
Vitamin C 0mg 10mg 11%
Saturated fat 0g 2.126g 10%
Vitamin B3 0.11mg 1.738mg 10%
Vitamin B2 0mg 0.13mg 10%
Potassium 133mg 485mg 10%
Phosphorus 4mg 52mg 7%
Calcium 83mg 12mg 7%
Vitamin B1 0mg 0.067mg 6%
Zinc 0.03mg 0.64mg 6%
Magnesium 9mg 29mg 5%
Protein 0.12g 2g 4%
Manganese 0.064mg 0.142mg 3%
Choline 2.3mg 14.2mg 2%
Iron 0.71mg 0.55mg 2%
Fructose 1.11g 0.12g 1%
Vitamin A 0µg 7µg 1%
Sodium 28mg 7mg 1%
Selenium 1.2µg 0.4µg 1%
Net carbs 98.09g 1.83g N/A
Sugar 97.02g 0.66g 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
Brown sugar Avocado
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
2%
Brown sugar
32%
Avocado
Minerals Daily Need Coverage Score
11%
Brown sugar
21%
Avocado

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.