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Avocado vs. Milk — In-Depth Nutrition Comparison

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How are Avocado and Milk different?

  • Avocado is higher in Fiber, Vitamin B5, Copper, Folate, Vitamin K, Vitamin B6, Vitamin E , and Vitamin C, however, Milk is richer in Vitamin B12, and Calcium.
  • Daily need coverage for Fiber from Avocado is 27% higher.

Avocados, raw, all commercial varieties and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Avocado vs Milk 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.
:
3
Milk
Contains more Iron +1733.3%
Contains more Magnesium +163.6%
Contains more Potassium +223.3%
Contains less Sodium -84.1%
Contains more Zinc +52.4%
Contains more Copper +1800%
Contains more Manganese +4633.3%
Contains more Calcium +941.7%
Contains more Phosphorus +82.7%
Contains more Selenium +725%
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 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +1733.3%
Contains more Magnesium +163.6%
Contains more Potassium +223.3%
Contains less Sodium -84.1%
Contains more Zinc +52.4%
Contains more Copper +1800%
Contains more Manganese +4633.3%
Contains more Calcium +941.7%
Contains more Phosphorus +82.7%
Contains more Selenium +725%

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.
:
5
Milk
Contains more Vitamin E +20600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B3 +1768.8%
Contains more Vitamin B5 +284.8%
Contains more Vitamin B6 +594.6%
Contains more Folate +1520%
Contains more Vitamin K +20900%
Contains more Vitamin A +34.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B12 +∞%
Contains more Choline +24.6%
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 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 10% 1%
Contains more Vitamin E +20600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B3 +1768.8%
Contains more Vitamin B5 +284.8%
Contains more Vitamin B6 +594.6%
Contains more Folate +1520%
Contains more Vitamin K +20900%
Contains more Vitamin A +34.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B12 +∞%
Contains more Choline +24.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Milk
Contains more Fats +1411.3%
Contains more Carbs +70.9%
Contains more Other +110.7%
Contains more Protein +68.5%
Contains more Water +22.8%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Fats +1411.3%
Contains more Carbs +70.9%
Contains more Other +110.7%
Contains more Protein +68.5%
Contains more Water +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Milk
Contains more Monounsaturated Fat +3437.5%
Contains more Polyunsaturated fat +5088.6%
Contains less Saturated Fat -70.2%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +3437.5%
Contains more Polyunsaturated fat +5088.6%
Contains less Saturated Fat -70.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Milk
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Milk Opinion
Net carbs 1.83g 4.99g Milk
Protein 2g 3.37g Milk
Fats 14.66g 0.97g Avocado
Carbs 8.53g 4.99g Avocado
Calories 160kcal 42kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g 0g Avocado
Sugar 0.66g 5.2g Avocado
Fiber 6.7g 0g Avocado
Calcium 12mg 125mg Milk
Iron 0.55mg 0.03mg Avocado
Magnesium 29mg 11mg Avocado
Phosphorus 52mg 95mg Milk
Potassium 485mg 150mg Avocado
Sodium 7mg 44mg Avocado
Zinc 0.64mg 0.42mg Avocado
Copper 0.19mg 0.01mg Avocado
Manganese 0.142mg 0.003mg Avocado
Selenium 0.4µg 3.3µg Milk
Vitamin A 146IU 196IU Milk
Vitamin A RAE 7µg 58µg Milk
Vitamin E 2.07mg 0.01mg Avocado
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.02mg Avocado
Vitamin B2 0.13mg 0.185mg Milk
Vitamin B3 1.738mg 0.093mg Avocado
Vitamin B5 1.389mg 0.361mg Avocado
Vitamin B6 0.257mg 0.037mg Avocado
Folate 81µg 5µg Avocado
Vitamin B12 0µg 0.47µg Milk
Choline 14.2mg 17.7mg Milk
Vitamin K 21µg 0.1µg Avocado
Tryptophan 0.025mg 0.043mg Milk
Threonine 0.073mg 0.143mg Milk
Isoleucine 0.084mg 0.174mg Milk
Leucine 0.143mg 0.319mg Milk
Lysine 0.132mg 0.282mg Milk
Methionine 0.038mg 0.088mg Milk
Phenylalanine 0.097mg 0.174mg Milk
Valine 0.107mg 0.22mg Milk
Histidine 0.049mg 0.101mg Milk
Cholesterol 0mg 5mg Avocado
Saturated Fat 2.126g 0.633g Milk
Monounsaturated Fat 9.799g 0.277g Avocado
Polyunsaturated fat 1.816g 0.035g Avocado
Omega-6 - Linoleic acid 0.027g Milk
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g 0.004g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Milk
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
15%
Milk
Minerals Daily Need Coverage Score
21%
Avocado
14%
Milk

Comparison summary

Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 1.493g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 9)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.2)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 4.54g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 5mg)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.