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.
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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
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Calcium
+816.7%
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Phosphorus
+159.6%
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Selenium
+2325%
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Iron
+685.7%
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Magnesium
+163.6%
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Potassium
+244%
Contains
less
Sodium
-80.6%
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Zinc
+23.1%
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Copper
+1017.6%
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Manganese
+1477.8%
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Calcium
+816.7%
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Phosphorus
+159.6%
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Selenium
+2325%
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Iron
+685.7%
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Magnesium
+163.6%
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Potassium
+244%
Contains
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Sodium
-80.6%
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Zinc
+23.1%
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Copper
+1017.6%
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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.
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Vitamin B2
+113.8%
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Vitamin B12
+∞%
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Vitamin A
+3550%
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Vitamin E
+20600%
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Vitamin C
+∞%
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Vitamin B1
+191.3%
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Vitamin B3
+735.6%
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Vitamin B5
+319.6%
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Vitamin B6
+307.9%
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Folate
+1057.1%
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Vitamin K
+∞%
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Vitamin B2
+113.8%
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Vitamin B12
+∞%
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Vitamin A
+3550%
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Vitamin E
+20600%
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Vitamin C
+∞%
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Vitamin B1
+191.3%
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Vitamin B3
+735.6%
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Vitamin B5
+319.6%
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Vitamin B6
+307.9%
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Folate
+1057.1%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+409.5%
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Water
+16.2%
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Fats
+3659%
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Carbs
+136.9%
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Other
+119.4%
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Protein
+409.5%
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Water
+16.2%
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Fats
+3659%
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Carbs
+136.9%
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Other
+119.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-94.5%
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Monounsaturated Fat
+18388.7%
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Polyunsaturated fat
+15033.3%
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Saturated Fat
-94.5%
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Monounsaturated Fat
+18388.7%
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Polyunsaturated fat
+15033.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Lactose
+∞%
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Galactose
+600%
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Lactose
+∞%
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Galactose
+600%
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.6g | 1.83g |
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| Protein | 10.19g | 2g |
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| Fats | 0.39g | 14.66g |
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| Carbs | 3.6g | 8.53g |
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| Calories | 59kcal | 160kcal |
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| Starch | 0.11g |
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| Fructose | 0g | 0.12g |
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| Sugar | 3.24g | 0.66g |
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| Fiber | 0g | 6.7g |
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| Calcium | 110mg | 12mg |
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| Iron | 0.07mg | 0.55mg |
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| Magnesium | 11mg | 29mg |
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| Phosphorus | 135mg | 52mg |
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| Potassium | 141mg | 485mg |
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| Sodium | 36mg | 7mg |
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| Zinc | 0.52mg | 0.64mg |
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| Copper | 0.017mg | 0.19mg |
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| Manganese | 0.009mg | 0.142mg |
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| Selenium | 9.7µg | 0.4µg |
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| Vitamin A | 4IU | 146IU |
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| Vitamin A RAE | 1µg | 7µg |
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| Vitamin E | 0.01mg | 2.07mg |
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| Vitamin C | 0mg | 10mg |
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| Vitamin B1 | 0.023mg | 0.067mg |
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| Vitamin B2 | 0.278mg | 0.13mg |
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| Vitamin B3 | 0.208mg | 1.738mg |
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| Vitamin B5 | 0.331mg | 1.389mg |
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| Vitamin B6 | 0.063mg | 0.257mg |
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| Folate | 7µg | 81µg |
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| Vitamin B12 | 0.75µg | 0µg |
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| Vitamin K | 0µg | 21µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.073mg |
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| Isoleucine | 0.084mg |
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| Leucine | 0.143mg |
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| Lysine | 0.132mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.107mg |
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| Histidine | 0.049mg |
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| Cholesterol | 5mg | 0mg |
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| Trans Fat | 0.006g | 0g |
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| Saturated Fat | 0.117g | 2.126g |
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| Monounsaturated Fat | 0.053g | 9.799g |
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| Polyunsaturated fat | 0.012g | 1.816g |
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| Omega-6 - Linoleic acid | 0.01g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.015g |
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| Omega-3 - ALA | 0.001g | 0.111g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
19%
21%
Comparison summary
Which food is lower in Saturated Fat?
Yogurt is lower in Saturated Fat (difference - 2.009g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Avocado is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Avocado is cheaper (difference - $1.8)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food is richer in minerals?
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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.