Avocado vs. Yogurt — In-Depth Nutrition Comparison
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Summary of differences between avocadoes and yogurt
- Avocadoes have 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 for vitamin B12, 31% more than avocadoes.
- The glycemic index of avocadoes is higher.
These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Yogurt, Greek, plain, nonfat.
Infographic
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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 MagnesiumMagnesium | +163.6% |
| Contains more PotassiumPotassium | +244% |
| Contains more IronIron | +685.7% |
| Contains more CopperCopper | +1017.6% |
| Contains more ZincZinc | +23.1% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +1477.8% |
| Contains more CalciumCalcium | +816.7% |
| Contains more PhosphorusPhosphorus | +159.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +20600% |
| Contains more Vitamin B1Vitamin B1 | +191.3% |
| Contains more Vitamin B3Vitamin B3 | +735.6% |
| Contains more Vitamin B5Vitamin B5 | +319.6% |
| Contains more Vitamin B6Vitamin B6 | +307.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1057.1% |
| Contains more Vitamin B2Vitamin B2 | +113.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Fiber | 6.7g | 0g | 27% |
| Monounsaturated fat | 9.799g | 0.053g | 24% |
| Fats | 14.66g | 0.39g | 22% |
| Vitamin B5 | 1.389mg | 0.331mg | 21% |
| Copper | 0.19mg | 0.017mg | 19% |
| Folate | 81µg | 7µg | 19% |
| Vitamin K | 21µg | 0µg | 18% |
| Selenium | 0.4µg | 9.7µg | 17% |
| Protein | 2g | 10.19g | 16% |
| Vitamin B6 | 0.257mg | 0.063mg | 15% |
| Vitamin E | 2.07mg | 0.01mg | 14% |
| Polyunsaturated fat | 1.816g | 0.012g | 12% |
| Phosphorus | 52mg | 135mg | 12% |
| Vitamin B2 | 0.13mg | 0.278mg | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Potassium | 485mg | 141mg | 10% |
| Calcium | 12mg | 110mg | 10% |
| Vitamin B3 | 1.738mg | 0.208mg | 10% |
| Saturated fat | 2.126g | 0.117g | 9% |
| Iron | 0.55mg | 0.07mg | 6% |
| Manganese | 0.142mg | 0.009mg | 6% |
| Calories | 160kcal | 59kcal | 5% |
| Magnesium | 29mg | 11mg | 4% |
| Vitamin B1 | 0.067mg | 0.023mg | 4% |
| Cholesterol | 0mg | 5mg | 2% |
| Carbs | 8.53g | 3.6g | 2% |
| Vitamin A | 7µg | 1µg | 1% |
| Sodium | 7mg | 36mg | 1% |
| Zinc | 0.64mg | 0.52mg | 1% |
| Net carbs | 1.83g | 3.6g | N/A |
| Sugar | 0.66g | 3.24g | N/A |
| Starch | 0.11g | 0% | |
| Trans fat | 0g | 0.006g | N/A |
| Choline | 14.2mg | 15.1mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0g | 0% |
| Omega-3 - ALA | 0.111g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.015g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3659% |
| Contains more CarbsCarbs | +136.9% |
| Contains more OtherOther | +119.4% |
| Contains more ProteinProtein | +409.5% |
| Contains more WaterWater | +16.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18388.7% |
| Contains more Poly. FatPolyunsaturated fat | +15033.3% |
| Contains less Sat. FatSaturated fat | -94.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +600% |
~equal in
Maltose
~0g
