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Avocado vs. Milk — In-Depth Nutrition Comparison

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How are avocados and milk different?

  • Avocados are higher in fiber, fats, vitamin B5, copper, folate, vitamin K, vitamin B6, and vitamin E; however, milk is richer in vitamin B12 and calcium.
  • Daily need coverage for fiber for avocados is 27% higher.
  • Avocados contain 210 times more vitamin K than milk. While avocados contain 21µg of vitamin K, milk contains only 0.1µg.

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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Milk
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +163.6%
Contains more PotassiumPotassium +223.3%
Contains more IronIron +1733.3%
Contains more CopperCopper +1800%
Contains more ZincZinc +52.4%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +4633.3%
Contains more CalciumCalcium +941.7%
Contains more PhosphorusPhosphorus +82.7%
Contains more SeleniumSelenium +725%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Milk
Milk
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20600%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B3Vitamin B3 +1768.8%
Contains more Vitamin B5Vitamin B5 +284.8%
Contains more Vitamin B6Vitamin B6 +594.6%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +1520%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +728.6%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Avocado Milk DV% diff.
Fiber 6.7g 0g 27%
Monounsaturated fat 9.799g 0.277g 24%
Fats 14.66g 0.97g 21%
Vitamin B5 1.389mg 0.361mg 21%
Copper 0.19mg 0.01mg 20%
Vitamin B12 0µg 0.47µg 20%
Folate 81µg 5µg 19%
Vitamin B6 0.257mg 0.037mg 17%
Vitamin K 21µg 0.1µg 17%
Vitamin E 2.07mg 0.01mg 14%
Polyunsaturated fat 1.816g 0.035g 12%
Vitamin C 10mg 0mg 11%
Calcium 12mg 125mg 11%
Potassium 485mg 150mg 10%
Vitamin B3 1.738mg 0.093mg 10%
Iron 0.55mg 0.03mg 7%
Saturated fat 2.126g 0.633g 7%
Omega-3 (ALA) 0.111g 0.004g 7%
Calories 160kcal 42kcal 6%
Vitamin D* 0 IU 48 IU 6%
Vitamin D 0µg 1.2µg 6%
Phosphorus 52mg 95mg 6%
Vitamin A 7µg 58µg 6%
Manganese 0.142mg 0.003mg 6%
Selenium 0.4µg 3.3µg 5%
Magnesium 29mg 11mg 4%
Vitamin B1 0.067mg 0.02mg 4%
Vitamin B2 0.13mg 0.185mg 4%
Protein 2g 3.37g 3%
Cholesterol 0mg 5mg 2%
Zinc 0.64mg 0.42mg 2%
Sodium 7mg 44mg 2%
Carbs 8.53g 4.99g 1%
Choline 14.2mg 17.7mg 1%
Protein per 100 calories 1.3g 8g N/A
Calories per 10 g protein 800kcal 125kcal N/A
Weight per 100 calories 63g 238g N/A
Unsaturated / Saturated Fat ratio 5.5 0.49 N/A
Net carbs 1.83g 4.99g N/A
Sugar 0.66g 5.2g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.043mg 0%
Threonine 0.073mg 0.143mg 0%
Isoleucine 0.084mg 0.174mg 0%
Leucine 0.143mg 0.319mg 0%
Lysine 0.132mg 0.282mg 0%
Methionine 0.038mg 0.088mg 0%
Phenylalanine 0.097mg 0.174mg 0%
Valine 0.107mg 0.22mg 0%
Histidine 0.049mg 0.101mg 0%
Fructose 0.12g 0g 0%
Omega-6 (Gamma-linolenic acid) 0.015g N/A
Omega-6 (Linoleic acid) 0.027g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Milk
Milk
2
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 FatsFats +1411.3%
Contains more CarbsCarbs +70.9%
Contains more ProteinProtein +68.5%
Contains more WaterWater +22.8%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Milk
Milk
1
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g

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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.