Avocado Toast with Boiled Egg is a modern breakfast staple rooted in Western cuisine, showcasing simple ingredients with delightful nutritional benefits. This dish features creamy avocado spread over toasted whole-grain bread, topped with slices of a perfectly boiled egg. Rich in healthy monounsaturated fats from avocado, it supports heart health and provides essential nutrients like fiber, potassium, and vitamin E. The whole-grain base adds complex carbohydrates for sustained energy, while the boiled egg contributes high-quality protein and essential vitamins such as B12 and D. As a balanced meal, it's low in unhealthy saturated fats but offers indulgent flavors.
Ever wonder how your favorite foods stack up against each other in terms of nutrition? This article provides a detailed nutritional comparison of boiled eggs and avocados, utilizing data from the USDA and NIH. You can visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.
Caloric Content and Macronutrient Ratios
Both avocado and boiled egg are high in calories. Avocado has a slightly higher calorie content than boiled egg. Avocado has 167 calories per 100 grams, while boiled egg has 155 calories. For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Boiled egg has 6.7 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
Fiber Content
Avocado is an excellent source of dietary fiber, boasting significantly more fiber than boiled eggs. Avocado has 6.8g of dietary fiber per 100 grams, while boiled egg does not contain significant amounts.
Sugar Content
Avocado and boiled egg contain similar amounts of sugar. Avocado has 0.3g of sugar per 100 grams, while boiled egg has 1.1g of sugar.
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Protein Content
Boiled egg is an excellent source of protein, containing significantly more protein than avocado. Boiled egg has 542% more protein than avocado. Avocado has 2g of protein per 100 grams, while boiled egg has 12.6g of protein.
Fat Content
Avocado has 35% less saturated fat than boiled egg. Avocado has 2.1g of saturated fat per 100 grams, while boiled egg has 3.3g of saturated fat. Boiled egg is high in cholesterol and avocado has less cholesterol than boiled egg. Boiled egg has 373mg of cholesterol per 100 grams, while avocado does not contain significant amounts.
Vitamin Content
Avocado has significantly more Vitamin C than boiled egg. Avocado has 8.8mg of Vitamin C per 100 grams, while boiled egg does not contain significant amounts.
Boiled egg is a great source of Vitamin A and it has 20 times more Vitamin A than avocado. Avocado has 7ug of Vitamin A per 100 grams, while boiled egg has 149ug of Vitamin A.
Boiled egg is a great source of Vitamin D and it has more Vitamin D than avocado. Boiled egg has 87iu of Vitamin D per 100 grams, while avocado does not contain significant amounts.
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Avocado and boiled egg contain similar amounts of Vitamin E. Avocado has 2mg of Vitamin E per 100 grams, while boiled egg has 1mg of Vitamin E.
Avocado has 69 times more Vitamin K than boiled egg. Avocado has 21ug of Vitamin K per 100 grams, while boiled egg has 0.3ug of Vitamin K.
Boiled egg has more riboflavin and Vitamin B12, however, avocado contains more niacin and Vitamin B6.
Mineral Content
Boiled egg is a great source of calcium and it has 285% more calcium than avocado. Avocado has 13mg of calcium per 100 grams, while boiled egg has 50mg of calcium.
Boiled egg has 95% more iron than avocado. Avocado has 0.61mg of iron per 100 grams, while boiled egg has 1.2mg of iron.
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Avocado is an excellent source of potassium and it has 302% more potassium than boiled egg. Avocado has 507mg of potassium per 100 grams, while boiled egg has 126mg of potassium.
Omega-3 Fatty Acids
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more DHA than avocado per 100 grams.
Hard Boiled Egg and Avocado Bowl Recipe
Here's a simple recipe for a nutritious and delicious Hard Boiled Egg and Avocado Bowl:
Ingredients:
- 2 medium eggs
- ½ avocado
- ¼ sweet onion
- Salt and pepper to taste
Directions:
- Hard boil eggs by covering in a pot with water and bringing to a boil over medium-high heat. Cover, remove from heat, and set aside 8-10 minutes. Add to ice water to cool and then peel.
- Chop eggs and avocado. Finely dice onion.
- Combine all ingredients in a bowl and serve.
Nutrition Facts (per serving):
- Calories: 347
- Fats: 24g (31% DV)
- Saturated fats: 6g (29% DV)
- Trans fats: 0g
- Cholesterol: 327mg (109% DV)
- Sodium: 291mg (13% DV)
- Carbs: 21g (8% DV)
- Net carbs: 11g
- Fiber: 10g (36% DV)
- Sugar: 10g
- Protein: 15g
- Calcium: 84mg (8% DV)
- Iron: 2mg (27% DV)
- Potassium: 838mg (18% DV)
- Vitamin D: 2μg (12% DV)
- Vitamin C: 81mg (90% DV)
- Vitamin E: 6mg (37% DV)
- Vitamin A: 214μg (24% DV)
- Vitamin B12: 1μg (33% DV)
- Vitamin B6: 0.5mg (36% DV)