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Milk vs. Avocado — In-Depth Nutrition Comparison

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How are milk and avocados different?

  • Milk is higher in vitamin B12 and calcium; however, avocados are richer in fiber, vitamin B5, copper, folate, vitamin K, vitamin B6, vitamin E, and vitamin C.
  • Daily need coverage for fiber for avocados is 27% higher.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Milk vs Avocado infographic
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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.
Milk
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +941.7%
Contains more PhosphorusPhosphorus +82.7%
Contains more SeleniumSelenium +725%
Contains more MagnesiumMagnesium +163.6%
Contains more PotassiumPotassium +223.3%
Contains more IronIron +1733.3%
Contains more CopperCopper +1800%
Contains more ZincZinc +52.4%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +4633.3%

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.
Milk
Milk
4
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +728.6%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20600%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B3Vitamin B3 +1768.8%
Contains more Vitamin B5Vitamin B5 +284.8%
Contains more Vitamin B6Vitamin B6 +594.6%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +1520%

All nutrients comparison - raw data values

Nutrient Milk Avocado DV% diff.
Fiber 0g 6.7g 27%
Monounsaturated fat 0.277g 9.799g 24%
Fats 0.97g 14.66g 21%
Vitamin B5 0.361mg 1.389mg 21%
Copper 0.01mg 0.19mg 20%
Vitamin B12 0.47µg 0µg 20%
Folate 5µg 81µg 19%
Vitamin B6 0.037mg 0.257mg 17%
Vitamin K 0.1µg 21µg 17%
Vitamin E 0.01mg 2.07mg 14%
Polyunsaturated fat 0.035g 1.816g 12%
Vitamin C 0mg 10mg 11%
Calcium 125mg 12mg 11%
Potassium 150mg 485mg 10%
Vitamin B3 0.093mg 1.738mg 10%
Iron 0.03mg 0.55mg 7%
Saturated fat 0.633g 2.126g 7%
Calories 42kcal 160kcal 6%
Vitamin D* 48 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Phosphorus 95mg 52mg 6%
Vitamin A 58µg 7µg 6%
Manganese 0.003mg 0.142mg 6%
Selenium 3.3µg 0.4µg 5%
Magnesium 11mg 29mg 4%
Vitamin B1 0.02mg 0.067mg 4%
Vitamin B2 0.185mg 0.13mg 4%
Protein 3.37g 2g 3%
Cholesterol 5mg 0mg 2%
Zinc 0.42mg 0.64mg 2%
Sodium 44mg 7mg 2%
Carbs 4.99g 8.53g 1%
Choline 17.7mg 14.2mg 1%
Protein per 100 calories 8g 1.3g N/A
Calories per 10 g protein 125kcal 800kcal N/A
Weight per 100 calories 238g 63g N/A
Unsaturated / Saturated Fat ratio 0.49 5.5 N/A
Net carbs 4.99g 1.83g N/A
Sugar 5.2g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.043mg 0.025mg 0%
Threonine 0.143mg 0.073mg 0%
Isoleucine 0.174mg 0.084mg 0%
Leucine 0.319mg 0.143mg 0%
Lysine 0.282mg 0.132mg 0%
Methionine 0.088mg 0.038mg 0%
Phenylalanine 0.174mg 0.097mg 0%
Valine 0.22mg 0.107mg 0%
Histidine 0.101mg 0.049mg 0%
Fructose 0g 0.12g 0%
Omega-3 - ALA 0.004g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +68.5%
Contains more WaterWater +22.8%
Contains more FatsFats +1411.3%
Contains more CarbsCarbs +70.9%
Contains more OtherOther +110.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -70.2%
Contains more Mono. FatMonounsaturated fat +3437.5%
Contains more Poly. FatPolyunsaturated fat +5088.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.