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Avocado vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between Avocado and Yogurt

  • Avocado has more Fiber, Vitamin B5, Copper, Folate, Vitamin K, Vitamin B6, and Vitamin E , however, Yogurt is higher in Vitamin B12, Selenium, and Phosphorus.
  • Yogurt covers your daily need of Vitamin B12 31% more than Avocado.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Yogurt, Greek, plain, nonfat.

Infographic

Avocado vs Yogurt 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
Yogurt
Contains more Iron +685.7%
Contains more Magnesium +163.6%
Contains more Potassium +244%
Contains less Sodium -80.6%
Contains more Zinc +23.1%
Contains more Copper +1017.6%
Contains more Manganese +1477.8%
Contains more Calcium +816.7%
Contains more Phosphorus +159.6%
Contains more Selenium +2325%
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 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +685.7%
Contains more Magnesium +163.6%
Contains more Potassium +244%
Contains less Sodium -80.6%
Contains more Zinc +23.1%
Contains more Copper +1017.6%
Contains more Manganese +1477.8%
Contains more Calcium +816.7%
Contains more Phosphorus +159.6%
Contains more Selenium +2325%

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.
:
3
Yogurt
Contains more Vitamin A +3550%
Contains more Vitamin E +20600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B3 +735.6%
Contains more Vitamin B5 +319.6%
Contains more Vitamin B6 +307.9%
Contains more Folate +1057.1%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B12 +∞%
Equal in Choline - 15.1
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 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Contains more Vitamin A +3550%
Contains more Vitamin E +20600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B3 +735.6%
Contains more Vitamin B5 +319.6%
Contains more Vitamin B6 +307.9%
Contains more Folate +1057.1%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B12 +∞%
Equal in Choline - 15.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Yogurt
Contains more Fats +3659%
Contains more Carbs +136.9%
Contains more Other +119.4%
Contains more Protein +409.5%
Contains more Water +16.2%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +3659%
Contains more Carbs +136.9%
Contains more Other +119.4%
Contains more Protein +409.5%
Contains more Water +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yogurt
Contains more Monounsaturated Fat +18388.7%
Contains more Polyunsaturated fat +15033.3%
Contains less Saturated Fat -94.5%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +18388.7%
Contains more Polyunsaturated fat +15033.3%
Contains less Saturated Fat -94.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Yogurt
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +600%
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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Yogurt Opinion
Net carbs 1.83g 3.6g Yogurt
Protein 2g 10.19g Yogurt
Fats 14.66g 0.39g Avocado
Carbs 8.53g 3.6g Avocado
Calories 160kcal 59kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g 0g Avocado
Sugar 0.66g 3.24g Avocado
Fiber 6.7g 0g Avocado
Calcium 12mg 110mg Yogurt
Iron 0.55mg 0.07mg Avocado
Magnesium 29mg 11mg Avocado
Phosphorus 52mg 135mg Yogurt
Potassium 485mg 141mg Avocado
Sodium 7mg 36mg Avocado
Zinc 0.64mg 0.52mg Avocado
Copper 0.19mg 0.017mg Avocado
Manganese 0.142mg 0.009mg Avocado
Selenium 0.4µg 9.7µg Yogurt
Vitamin A 146IU 4IU Avocado
Vitamin A RAE 7µg 1µg Avocado
Vitamin E 2.07mg 0.01mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.023mg Avocado
Vitamin B2 0.13mg 0.278mg Yogurt
Vitamin B3 1.738mg 0.208mg Avocado
Vitamin B5 1.389mg 0.331mg Avocado
Vitamin B6 0.257mg 0.063mg Avocado
Folate 81µg 7µg Avocado
Vitamin B12 0µg 0.75µg Yogurt
Choline 14.2mg 15.1mg Yogurt
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Cholesterol 0mg 5mg Avocado
Trans Fat 0g 0.006g Avocado
Saturated Fat 2.126g 0.117g Yogurt
Monounsaturated Fat 9.799g 0.053g Avocado
Polyunsaturated fat 1.816g 0.012g Avocado
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-6 - Gamma-linoleic acid 0.015g 0g Avocado
Omega-3 - ALA 0.111g 0.001g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
21%
Avocado
19%
Yogurt

Comparison summary

Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 2.009g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.8)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.