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  6. Brown rice vs. Avocado

Brown rice vs. Avocado — In-Depth Nutrition Comparison

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The main differences between Brown rice and Avocado

  • Brown rice is richer in Manganese, and Selenium, yet Avocado is richer in Fiber, Vitamin B5, Folate, Vitamin K, Vitamin E , Potassium, Vitamin C, and Vitamin B6.
  • Daily need coverage for Manganese from Brown rice is 36% higher.
  • Brown rice contains 15 times more Selenium than Avocado. Brown rice contains 5.8µg of Selenium, while Avocado contains 0.4µg.

Food types used in this article are Rice, brown, long-grain, cooked and Avocados, raw, all commercial varieties.

Infographic

Brown rice 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.
Brown rice
Brown rice
7
:
3
Avocado
Avocado
Contains more Magnesium +34.5%
Contains more Phosphorus +98.1%
Contains less Sodium -42.9%
Contains more Zinc +10.9%
Contains more Manganese +585.9%
Contains more Selenium +1350%
Contains more Calcium +300%
Contains more Potassium +464%
Contains more Copper +79.2%
Equal in Iron - 0.55
Equal in Zinc - 0.64
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Magnesium +34.5%
Contains more Phosphorus +98.1%
Contains less Sodium -42.9%
Contains more Zinc +10.9%
Contains more Manganese +585.9%
Contains more Selenium +1350%
Contains more Calcium +300%
Contains more Potassium +464%
Contains more Copper +79.2%
Equal in Iron - 0.55
Equal in Zinc - 0.64

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.
Brown rice
Brown rice
2
:
8
Avocado
Avocado
Contains more Vitamin B1 +165.7%
Contains more Vitamin B3 +47.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1117.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B5 +265.5%
Contains more Vitamin B6 +108.9%
Contains more Folate +800%
Contains more Vitamin K +10400%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 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 B1 +165.7%
Contains more Vitamin B3 +47.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1117.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +88.4%
Contains more Vitamin B5 +265.5%
Contains more Vitamin B6 +108.9%
Contains more Folate +800%
Contains more Vitamin K +10400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Avocado
Avocado
Contains more Protein +37%
Contains more Carbs +199.9%
Contains more Fats +1411.3%
Contains more Other +259.1%
Equal in Water - 73.23
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +37%
Contains more Carbs +199.9%
Contains more Fats +1411.3%
Contains more Other +259.1%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Avocado
Avocado
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +2555.6%
Contains more Polyunsaturated fat +396.2%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +2555.6%
Contains more Polyunsaturated fat +396.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Avocado
Avocado
Contains more Starch +22436.4%
Contains more Sucrose +300%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Avocado
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 Starch +22436.4%
Contains more Sucrose +300%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Avocado Opinion
Net carbs 23.98g 1.83g Brown rice
Protein 2.74g 2g Brown rice
Fats 0.97g 14.66g Avocado
Carbs 25.58g 8.53g Brown rice
Calories 123kcal 160kcal Avocado
Starch 24.79g 0.11g Brown rice
Fructose 0g 0.12g Avocado
Sugar 0.24g 0.66g Brown rice
Fiber 1.6g 6.7g Avocado
Calcium 3mg 12mg Avocado
Iron 0.56mg 0.55mg Brown rice
Magnesium 39mg 29mg Brown rice
Phosphorus 103mg 52mg Brown rice
Potassium 86mg 485mg Avocado
Sodium 4mg 7mg Brown rice
Zinc 0.71mg 0.64mg Brown rice
Copper 0.106mg 0.19mg Avocado
Manganese 0.974mg 0.142mg Brown rice
Selenium 5.8µg 0.4µg Brown rice
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0.17mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.178mg 0.067mg Brown rice
Vitamin B2 0.069mg 0.13mg Avocado
Vitamin B3 2.561mg 1.738mg Brown rice
Vitamin B5 0.38mg 1.389mg Avocado
Vitamin B6 0.123mg 0.257mg Avocado
Folate 9µg 81µg Avocado
Vitamin K 0.2µg 21µg Avocado
Tryptophan 0.033mg 0.025mg Brown rice
Threonine 0.095mg 0.073mg Brown rice
Isoleucine 0.109mg 0.084mg Brown rice
Leucine 0.214mg 0.143mg Brown rice
Lysine 0.099mg 0.132mg Avocado
Methionine 0.058mg 0.038mg Brown rice
Phenylalanine 0.133mg 0.097mg Brown rice
Valine 0.151mg 0.107mg Brown rice
Histidine 0.066mg 0.049mg Brown rice
Saturated Fat 0.26g 2.126g Brown rice
Monounsaturated Fat 0.369g 9.799g Avocado
Polyunsaturated fat 0.366g 1.816g Avocado
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-6 - Gamma-linoleic acid 0g 0.015g Avocado
Omega-3 - ALA 0.011g 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
Brown rice
35%
Avocado
Minerals Daily Need Coverage Score
32%
Brown rice
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.866g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 26)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
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 rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.