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Yogurt vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between Yogurt and Avocado

  • Yogurt has more Vitamin B12, Selenium, and Phosphorus, however, Avocado is higher in Fiber, Vitamin B5, Copper, Folate, Vitamin K, Vitamin B6, and Vitamin E .
  • Yogurt covers your daily need of Vitamin B12 31% more than Avocado.
  • Yogurt has 24 times more Selenium than Avocado. While Yogurt has 9.7µg of Selenium, Avocado has only 0.4µg.

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

Infographic

Yogurt 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.
Yogurt
3
:
Contains more Calcium +816.7%
Contains more Phosphorus +159.6%
Contains more Selenium +2325%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +816.7%
Contains more Phosphorus +159.6%
Contains more Selenium +2325%
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%

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.
Yogurt
3
:
Contains more Vitamin B2 +113.8%
Contains more Vitamin B12 +∞%
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 +∞%
Equal in Choline - 14.2
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%
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 B2 +113.8%
Contains more Vitamin B12 +∞%
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 +∞%
Equal in Choline - 14.2

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
:
Contains more Lactose +∞%
Contains more Galactose +600%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
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 Galactose +600%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Avocado
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 Yogurt Avocado Opinion
Net carbs 3.6g 1.83g Yogurt
Protein 10.19g 2g Yogurt
Fats 0.39g 14.66g Avocado
Carbs 3.6g 8.53g Avocado
Calories 59kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0g 0.12g Avocado
Sugar 3.24g 0.66g Avocado
Fiber 0g 6.7g Avocado
Calcium 110mg 12mg Yogurt
Iron 0.07mg 0.55mg Avocado
Magnesium 11mg 29mg Avocado
Phosphorus 135mg 52mg Yogurt
Potassium 141mg 485mg Avocado
Sodium 36mg 7mg Avocado
Zinc 0.52mg 0.64mg Avocado
Copper 0.017mg 0.19mg Avocado
Manganese 0.009mg 0.142mg Avocado
Selenium 9.7µg 0.4µg Yogurt
Vitamin A 4IU 146IU Avocado
Vitamin A RAE 1µg 7µg Avocado
Vitamin E 0.01mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.023mg 0.067mg Avocado
Vitamin B2 0.278mg 0.13mg Yogurt
Vitamin B3 0.208mg 1.738mg Avocado
Vitamin B5 0.331mg 1.389mg Avocado
Vitamin B6 0.063mg 0.257mg Avocado
Folate 7µg 81µg Avocado
Vitamin B12 0.75µg 0µg Yogurt
Choline 15.1mg 14.2mg Yogurt
Vitamin K 0µg 21µg 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 5mg 0mg Avocado
Trans Fat 0.006g 0g Avocado
Saturated Fat 0.117g 2.126g Yogurt
Monounsaturated Fat 0.053g 9.799g Avocado
Polyunsaturated fat 0.012g 1.816g Avocado
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-6 - Gamma-linoleic acid 0g 0.015g Avocado
Omega-3 - ALA 0.001g 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
33%
Avocado
Minerals Daily Need Coverage Score
19%
Yogurt
21%
Avocado

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