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Yogurt vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between yogurt and avocados

  • Yogurt has more vitamin B12, selenium, and phosphorus; however, avocados 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 avocados.
  • Yogurt has 24 times more selenium than avocados. While yogurt has 9.7µg of selenium, avocados have only 0.4µg.
  • The glycemic index of avocados is higher.

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
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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.
Yogurt
Yogurt
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Avocado 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%
Phosphorus 135mg 52mg 12%
Polyunsaturated fat 0.012g 1.816g 12%
Vitamin C 0mg 10mg 11%
Vitamin B2 0.278mg 0.13mg 11%
Calcium 110mg 12mg 10%
Potassium 141mg 485mg 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%
Carbs 3.6g 8.53g 2%
Cholesterol 5mg 0mg 2%
Zinc 0.52mg 0.64mg 1%
Sodium 36mg 7mg 1%
Vitamin A 1µg 7µg 1%
Protein per 100 calories 17g 1.3g N/A
Calories per 10 g protein 58kcal 800kcal N/A
Weight per 100 calories 169g 63g N/A
Unsaturated / Saturated Fat ratio 0.56 5.5 N/A
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
Yogurt
Yogurt
2
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 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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
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
Yogurt
Yogurt
2
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 LactoseLactose +∞%
Contains more GalactoseGalactose +600%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

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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.