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Milk vs. Avocado — In-Depth Nutrition Comparison

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How are Milk and Avocado different?

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

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

Infographic

Milk vs Avocado 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.
Milk
3
:
Contains more Calcium +941.7%
Contains more Phosphorus +82.7%
Contains more Selenium +725%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +941.7%
Contains more Phosphorus +82.7%
Contains more Selenium +725%
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%

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.
Milk
5
:
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Avocado
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
15%
Milk
33%
Avocado
Minerals Daily Need Coverage Score
14%
Milk
21%
Avocado

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.