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Avocado vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the main differences between Avocado and Cheddar Cheese?

  • Avocado is richer in Fiber, while Cheddar Cheese is higher in Calcium, Phosphorus, Selenium, Vitamin B12, Vitamin A RAE, and Zinc.
  • Cheddar Cheese's daily need coverage for Saturated Fat is 84% higher.
  • Avocado is lower in Saturated Fat.

We used Avocados, raw, all commercial varieties and Cheese, cheddar types in this comparison.

Infographic

Avocado vs Cheddar Cheese 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.
Contains more Iron +292.9%
Contains more Potassium +538.2%
Contains less Sodium -98.9%
Contains more Copper +533.3%
Contains more Manganese +425.9%
Contains more Calcium +5816.7%
Contains more Phosphorus +775%
Contains more Zinc +468.8%
Contains more Selenium +7025%
Equal in Magnesium - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +292.9%
Contains more Potassium +538.2%
Contains less Sodium -98.9%
Contains more Copper +533.3%
Contains more Manganese +425.9%
Contains more Calcium +5816.7%
Contains more Phosphorus +775%
Contains more Zinc +468.8%
Contains more Selenium +7025%
Equal in Magnesium - 27

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.
:
Contains more Vitamin E +191.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +2845.8%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +289.4%
Contains more Folate +200%
Contains more Vitamin K +775%
Contains more Vitamin A +750.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +229.2%
Contains more Vitamin B12 +∞%
Contains more Choline +16.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 9% 6%
Contains more Vitamin E +191.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +2845.8%
Contains more Vitamin B5 +238.8%
Contains more Vitamin B6 +289.4%
Contains more Folate +200%
Contains more Vitamin K +775%
Contains more Vitamin A +750.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +229.2%
Contains more Vitamin B12 +∞%
Contains more Choline +16.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +176.1%
Contains more Water +97.8%
Contains more Protein +1043.5%
Contains more Fats +127.2%
Contains more Other +134.8%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Carbs +176.1%
Contains more Water +97.8%
Contains more Protein +1043.5%
Contains more Fats +127.2%
Contains more Other +134.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.7%
Contains more Polyunsaturated fat +27.8%
Equal in Monounsaturated Fat - 9.246
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -88.7%
Contains more Polyunsaturated fat +27.8%
Equal in Monounsaturated Fat - 9.246

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +42.3%
Contains more Fructose +∞%
Contains more Lactose +∞%
Equal in Galactose - 0.1
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
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +42.3%
Contains more Fructose +∞%
Contains more Lactose +∞%
Equal in Galactose - 0.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Cheddar Cheese Opinion
Net carbs 1.83g 3.09g Cheddar Cheese
Protein 2g 22.87g Cheddar Cheese
Fats 14.66g 33.31g Cheddar Cheese
Carbs 8.53g 3.09g Avocado
Calories 160kcal 404kcal Cheddar Cheese
Starch 0.11g Avocado
Fructose 0.12g 0g Avocado
Sugar 0.66g 0.48g Cheddar Cheese
Fiber 6.7g 0g Avocado
Calcium 12mg 710mg Cheddar Cheese
Iron 0.55mg 0.14mg Avocado
Magnesium 29mg 27mg Avocado
Phosphorus 52mg 455mg Cheddar Cheese
Potassium 485mg 76mg Avocado
Sodium 7mg 653mg Avocado
Zinc 0.64mg 3.64mg Cheddar Cheese
Copper 0.19mg 0.03mg Avocado
Manganese 0.142mg 0.027mg Avocado
Selenium 0.4µg 28.5µg Cheddar Cheese
Vitamin A 146IU 1242IU Cheddar Cheese
Vitamin A RAE 7µg 330µg Cheddar Cheese
Vitamin E 2.07mg 0.71mg Avocado
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.029mg Avocado
Vitamin B2 0.13mg 0.428mg Cheddar Cheese
Vitamin B3 1.738mg 0.059mg Avocado
Vitamin B5 1.389mg 0.41mg Avocado
Vitamin B6 0.257mg 0.066mg Avocado
Folate 81µg 27µg Avocado
Vitamin B12 0µg 1.1µg Cheddar Cheese
Choline 14.2mg 16.5mg Cheddar Cheese
Vitamin K 21µg 2.4µg Avocado
Tryptophan 0.025mg 0.547mg Cheddar Cheese
Threonine 0.073mg 1.044mg Cheddar Cheese
Isoleucine 0.084mg 1.206mg Cheddar Cheese
Leucine 0.143mg 1.939mg Cheddar Cheese
Lysine 0.132mg 1.025mg Cheddar Cheese
Methionine 0.038mg 0.547mg Cheddar Cheese
Phenylalanine 0.097mg 1.074mg Cheddar Cheese
Valine 0.107mg 1.404mg Cheddar Cheese
Histidine 0.049mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Avocado
Trans Fat 0g 0.917g Avocado
Saturated Fat 2.126g 18.867g Avocado
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 9.799g 9.246g Avocado
Polyunsaturated fat 1.816g 1.421g Avocado
Omega-6 - Eicosadienoic acid 0g 0.007g Cheddar Cheese
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
Avocado Cheddar Cheese
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
33%
Avocado
33%
Cheddar Cheese
Minerals Daily Need Coverage Score
21%
Avocado
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 40)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 646mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 16.741g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
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.
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.