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Avocado vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between avocados and yogurt

  • Avocados have more fiber, vitamin B5, copper, folate, vitamin K, vitamin B6, and vitamin E; however, yogurt is higher in vitamin B12, selenium, and phosphorus.
  • Yogurt covers your daily need for vitamin B12, 31% more than avocados.
  • The glycemic index of avocados is higher.

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

Infographic

Avocado vs Yogurt 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.
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%
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%
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%
Contains more CalciumCalcium +816.7%
Contains more PhosphorusPhosphorus +159.6%
Contains more SeleniumSelenium +2325%

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.
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%
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%
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%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Fiber 6.7g 0g 27%
Monounsaturated fat 9.799g 0.053g 24%
Fats 14.66g 0.39g 22%
Vitamin B5 1.389mg 0.331mg 21%
Copper 0.19mg 0.017mg 19%
Folate 81µg 7µg 19%
Vitamin K 21µg 0µg 18%
Selenium 0.4µg 9.7µg 17%
Protein 2g 10.19g 16%
Vitamin B6 0.257mg 0.063mg 15%
Vitamin E 2.07mg 0.01mg 14%
Phosphorus 52mg 135mg 12%
Polyunsaturated fat 1.816g 0.012g 12%
Vitamin C 10mg 0mg 11%
Vitamin B2 0.13mg 0.278mg 11%
Calcium 12mg 110mg 10%
Potassium 485mg 141mg 10%
Vitamin B3 1.738mg 0.208mg 10%
Saturated fat 2.126g 0.117g 9%
Iron 0.55mg 0.07mg 6%
Manganese 0.142mg 0.009mg 6%
Calories 160kcal 59kcal 5%
Magnesium 29mg 11mg 4%
Vitamin B1 0.067mg 0.023mg 4%
Carbs 8.53g 3.6g 2%
Cholesterol 0mg 5mg 2%
Zinc 0.64mg 0.52mg 1%
Sodium 7mg 36mg 1%
Vitamin A 7µg 1µg 1%
Protein per 100 calories 1.3g 17g N/A
Calories per 10 g protein 800kcal 58kcal N/A
Weight per 100 calories 63g 169g N/A
Unsaturated / Saturated Fat ratio 5.5 0.56 N/A
Net carbs 1.83g 3.6g N/A
Sugar 0.66g 3.24g N/A
Starch 0.11g 0%
Trans fat 0g 0.006g N/A
Choline 14.2mg 15.1mg 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 0.12g 0g 0%
Omega-3 - ALA 0.111g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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
Contains more FatsFats +3659%
Contains more CarbsCarbs +136.9%
Contains more OtherOther +119.4%
Contains more ProteinProtein +409.5%
Contains more WaterWater +16.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
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
Contains more Mono. FatMonounsaturated fat +18388.7%
Contains more Poly. FatPolyunsaturated fat +15033.3%
Contains less Sat. FatSaturated fat -94.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +600%
~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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.