Breakfast comparisons
Keep the toast the same and compare the toppings: avocado flesh versus two poached eggs.
| Nutrient | Avocado on toast | Poached eggs on toast |
|---|---|---|
| Energy | 293 kcal | 317 kcal |
| Protein | 8.8 g | 20.1 g |
| Fibre | 7.8 g | 5.6 g |
| Carbohydrate | 34.9 g | 34.3 g |
| Total sugars | 2.5 g | 2.6 g |
| Fat | 14.2 g | 11.5 g |
| Saturated fat | 3.3 g | 3.5 g |
| Salt | 0.81 g | 1.16 g |
80 g wholemeal bread, before toasting · 70 g avocado flesh
Typical preparation: 5 minutes. Avocado flesh weighed without skin or stone.
100 g whole egg, edible weight · 80 g wholemeal bread, before toasting
Typical preparation: 8–10 minutes. No butter on the toast in this example.
Both examples use two 40 g slices of wholemeal bread. The avocado meal adds 70 g avocado flesh; the egg meal adds 100 g edible egg, approximately two eggs. Neither includes butter by default.
Keeping the bread quantity the same makes the topping difference easier to see. Avocado contributes fibre and fat; eggs contribute protein and fat. Neither fact establishes an overall winner.
You can combine the toppings. Add an egg to the avocado meal or avocado to the egg meal to see the complete result. Oil, butter and extra toast still need to be counted.
There is no overall winner from these figures. Portions, preferences and the rest of your diet matter. The tool does not predict appetite or weight loss.
Figures are calculated from the same ingredient records as the interactive tool. Most use UK CoFID 2021 ↗︎; eggs use the site’s shared USDA reference. Milk amounts are approximated as gram weights. Product differences and missing values are explained in the comparison method.