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Egg vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between Egg and Avocado?

  • Egg is richer in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Phosphorus, and Vitamin A RAE, while Avocado is higher in Fiber, and Vitamin K.
  • Egg's daily need coverage for Copper is 201% higher.

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

Infographic

Egg vs Avocado 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.
Egg
Egg
6
:
4
Avocado
Avocado
Contains more Calcium +316.7%
Contains more Iron +116.4%
Contains more Phosphorus +230.8%
Contains more Zinc +64.1%
Contains more Copper +952.6%
Contains more Selenium +7600%
Contains more Magnesium +190%
Contains more Potassium +284.9%
Contains less Sodium -94.4%
Contains more Manganese +446.2%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +316.7%
Contains more Iron +116.4%
Contains more Phosphorus +230.8%
Contains more Zinc +64.1%
Contains more Copper +952.6%
Contains more Selenium +7600%
Contains more Magnesium +190%
Contains more Potassium +284.9%
Contains less Sodium -94.4%
Contains more Manganese +446.2%

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.
Egg
Egg
5
:
7
Avocado
Avocado
Contains more Vitamin A +256.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +294.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +101%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2615.6%
Contains more Vitamin B6 +112.4%
Contains more Folate +84.1%
Contains more Vitamin K +6900%
Equal in Vitamin B1 - 0.067
Equal in Vitamin B5 - 1.389
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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%
Contains more Vitamin A +256.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +294.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +101%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2615.6%
Contains more Vitamin B6 +112.4%
Contains more Folate +84.1%
Contains more Vitamin K +6900%
Equal in Vitamin B1 - 0.067
Equal in Vitamin B5 - 1.389

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Avocado
Avocado
Contains more Protein +529%
Contains more Fats +38.2%
Contains more Carbs +661.6%
Contains more Other +47.7%
Equal in Water - 73.23
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Avocado
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 Protein +529%
Contains more Fats +38.2%
Contains more Carbs +661.6%
Contains more Other +47.7%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
0
:
3
Avocado
Avocado
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +140.3%
Contains more Polyunsaturated fat +28.4%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +140.3%
Contains more Polyunsaturated fat +28.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Avocado Opinion
Net carbs 1.12g 1.83g Avocado
Protein 12.58g 2g Egg
Fats 10.61g 14.66g Avocado
Carbs 1.12g 8.53g Avocado
Calories 155kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 1.12g 0.66g Avocado
Fiber 0g 6.7g Avocado
Calcium 50mg 12mg Egg
Iron 1.19mg 0.55mg Egg
Magnesium 10mg 29mg Avocado
Phosphorus 172mg 52mg Egg
Potassium 126mg 485mg Avocado
Sodium 124mg 7mg Avocado
Zinc 1.05mg 0.64mg Egg
Copper 2mg 0.19mg Egg
Manganese 0.026mg 0.142mg Avocado
Selenium 30.8µg 0.4µg Egg
Vitamin A 520IU 146IU Egg
Vitamin A RAE 149µg 7µg Egg
Vitamin E 1.03mg 2.07mg Avocado
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.066mg 0.067mg Avocado
Vitamin B2 0.513mg 0.13mg Egg
Vitamin B3 0.064mg 1.738mg Avocado
Vitamin B5 1.398mg 1.389mg Egg
Vitamin B6 0.121mg 0.257mg Avocado
Folate 44µg 81µg Avocado
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 21µg Avocado
Tryptophan 0.153mg 0.025mg Egg
Threonine 0.604mg 0.073mg Egg
Isoleucine 0.686mg 0.084mg Egg
Leucine 1.075mg 0.143mg Egg
Lysine 0.904mg 0.132mg Egg
Methionine 0.392mg 0.038mg Egg
Phenylalanine 0.668mg 0.097mg Egg
Valine 0.767mg 0.107mg Egg
Histidine 0.298mg 0.049mg Egg
Cholesterol 373mg 0mg Avocado
Saturated Fat 3.267g 2.126g Avocado
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 9.799g Avocado
Polyunsaturated fat 1.414g 1.816g 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
Egg Avocado
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
45%
Egg
35%
Avocado
Minerals Daily Need Coverage Score
103%
Egg
21%
Avocado

Comparison summary

Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 117mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 1.141g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.