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Egg vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between eggs and avocadoes?

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

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

Infographic

Egg 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.
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%
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 +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%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +284.9%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +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
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%
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 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%
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%
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B5 ~1.389mg

All nutrients comparison - raw data values

Nutrient Egg Avocado DV% diff.
Copper 2mg 0.19mg 201%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.4µg 55%
Choline 293.8mg 14.2mg 51%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.13mg 29%
Fiber 0g 6.7g 27%
Protein 12.58g 2g 21%
Vitamin K 0.3µg 21µg 17%
Phosphorus 172mg 52mg 17%
Vitamin A 149µg 7µg 16%
Monounsaturated fat 4.077g 9.799g 14%
Vitamin C 0mg 10mg 11%
Potassium 126mg 485mg 11%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Vitamin B6 0.121mg 0.257mg 10%
Vitamin B3 0.064mg 1.738mg 10%
Folate 44µg 81µg 9%
Iron 1.19mg 0.55mg 8%
Vitamin E 1.03mg 2.07mg 7%
Fats 10.61g 14.66g 6%
Sodium 124mg 7mg 5%
Manganese 0.026mg 0.142mg 5%
Magnesium 10mg 29mg 5%
Saturated fat 3.267g 2.126g 5%
Zinc 1.05mg 0.64mg 4%
Calcium 50mg 12mg 4%
Polyunsaturated fat 1.414g 1.816g 3%
Carbs 1.12g 8.53g 2%
Calories 155kcal 160kcal 0%
Net carbs 1.12g 1.83g N/A
Sugar 1.12g 0.66g N/A
Starch 0.11g 0%
Vitamin B1 0.066mg 0.067mg 0%
Vitamin B5 1.398mg 1.389mg 0%
Tryptophan 0.153mg 0.025mg 0%
Threonine 0.604mg 0.073mg 0%
Isoleucine 0.686mg 0.084mg 0%
Leucine 1.075mg 0.143mg 0%
Lysine 0.904mg 0.132mg 0%
Methionine 0.392mg 0.038mg 0%
Phenylalanine 0.668mg 0.097mg 0%
Valine 0.767mg 0.107mg 0%
Histidine 0.298mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g 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
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
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 ProteinProtein +529%
Contains more FatsFats +38.2%
Contains more CarbsCarbs +661.6%
Contains more OtherOther +47.7%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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. 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.