Yogurt vs. Avocado — In-Depth Nutrition Comparison
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Summary of differences between yogurt and avocadoes
- Yogurt has more vitamin B12, selenium, and phosphorus; however, avocadoes are higher in fiber, vitamin B5, copper, folate, vitamin K, vitamin B6, and vitamin E.
- Yogurt covers your daily need for vitamin B12, 31% more than avocadoes.
- Yogurt has 24 times more selenium than avocadoes. While yogurt has 9.7µg of selenium, avocadoes have only 0.4µg.
- The glycemic index of avocadoes is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Avocados, raw, all commercial varieties.
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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 CalciumCalcium | +816.7% |
| Contains more PhosphorusPhosphorus | +159.6% |
| Contains more SeleniumSelenium | +2325% |
| 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% |
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 B2Vitamin B2 | +113.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Fiber | 0g | 6.7g | 27% |
| Monounsaturated fat | 0.053g | 9.799g | 24% |
| Fats | 0.39g | 14.66g | 22% |
| Vitamin B5 | 0.331mg | 1.389mg | 21% |
| Copper | 0.017mg | 0.19mg | 19% |
| Folate | 7µg | 81µg | 19% |
| Vitamin K | 0µg | 21µg | 18% |
| Selenium | 9.7µg | 0.4µg | 17% |
| Protein | 10.19g | 2g | 16% |
| Vitamin B6 | 0.063mg | 0.257mg | 15% |
| Vitamin E | 0.01mg | 2.07mg | 14% |
| Polyunsaturated fat | 0.012g | 1.816g | 12% |
| Phosphorus | 135mg | 52mg | 12% |
| Vitamin B2 | 0.278mg | 0.13mg | 11% |
| Vitamin C | 0mg | 10mg | 11% |
| Potassium | 141mg | 485mg | 10% |
| Calcium | 110mg | 12mg | 10% |
| Vitamin B3 | 0.208mg | 1.738mg | 10% |
| Saturated fat | 0.117g | 2.126g | 9% |
| Iron | 0.07mg | 0.55mg | 6% |
| Manganese | 0.009mg | 0.142mg | 6% |
| Calories | 59kcal | 160kcal | 5% |
| Magnesium | 11mg | 29mg | 4% |
| Vitamin B1 | 0.023mg | 0.067mg | 4% |
| Cholesterol | 5mg | 0mg | 2% |
| Carbs | 3.6g | 8.53g | 2% |
| Vitamin A | 1µg | 7µg | 1% |
| Sodium | 36mg | 7mg | 1% |
| Zinc | 0.52mg | 0.64mg | 1% |
| Net carbs | 3.6g | 1.83g | N/A |
| Sugar | 3.24g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Trans fat | 0.006g | 0g | N/A |
| Choline | 15.1mg | 14.2mg | 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 | 0g | 0.12g | 0% |
| Omega-3 - ALA | 0.001g | 0.111g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.015g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +409.5% |
| Contains more WaterWater | +16.2% |
| Contains more FatsFats | +3659% |
| Contains more CarbsCarbs | +136.9% |
| Contains more OtherOther | +119.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.5% |
| Contains more Mono. FatMonounsaturated fat | +18388.7% |
| Contains more Poly. FatPolyunsaturated fat | +15033.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +600% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
~0g
