Greek Yogurt vs. Avocado

Nutrition comparison of Greek Yogurt and Avocado

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and avocado:

  • Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Avocado is an excellent source of dietary fiber and potassium.
  • Greek yogurt has signficantly more Vitamin A than avocado.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Avocado src

Calories and Carbs

calories

Avocado is high in calories and greek yogurt has 56% less calories than avocado - greek yogurt has 73 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in fat and similar to avocado for carbs. Greek yogurt has a macronutrient ratio of 55:22:24 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Avocado
Protein 55% 4%
Carbohydrates 22% 19%
Fat 24% 77%
Alcohol ~ ~

carbohydrates

Greek yogurt and avocado contain similar amounts of carbs - greek yogurt has 3.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - avocado has 6.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and avocado contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 408% more protein than avocado - greek yogurt has 10g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Greek yogurt and avocado contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

trans fat

Both greek yogurt and avocado are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and avocado does not contain significant amounts.

cholesterol

Avocado has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

Avocado has 1000% more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than avocado - greek yogurt has 90ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 48 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Avocado has 104 times more Vitamin K than greek yogurt - greek yogurt has 0.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and avocado contain significant amounts of thiamin and riboflavin.

Greek Yogurt Avocado
Thiamin 0.044 MG 0.075 MG
Riboflavin 0.233 MG 0.143 MG
Niacin 0.197 MG 1.912 MG
Pantothenic acid 0.47 MG 1.463 MG
Vitamin B6 0.055 MG 0.287 MG
Folate 12 UG 89 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 785% more calcium than avocado - greek yogurt has 115mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Avocado has 14 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 260% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and avocado has 507mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Greek Yogurt Avocado
beta-carotene 6 UG 63 UG
lutein + zeaxanthin 1 UG 271 UG
alpha-carotene ~ 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Avocado
alpha linoleic acid 0.007 G 0.125 G
Total 0.007 G 0.125 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Avocado
other omega 6 ~ 0.015 G
linoleic acid 0.065 G 1.674 G
Total 0.065 G 1.689 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Avocado (Avocados, raw, California) .

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FAQ

Does greek yogurt or avocado contain more calories in 100 grams?
Avocado is high in calories and greek yogurt has 60% less calories than avocado - greek yogurt has 73 calories in 100g and avocado has 167 calories.

Is greek yogurt or avocado better for protein?
Greek yogurt is a great source of protein and it has 410% more protein than avocado - greek yogurt has 10g of protein per 100 grams and avocado has 2g of protein.

Does greek yogurt or avocado contain more calcium?
Greek yogurt is a rich source of calcium and it has 790% more calcium than avocado - greek yogurt has 115mg of calcium in 100 grams and avocado has 13mg of calcium.

Does greek yogurt or avocado contain more potassium?
Avocado is a rich source of potassium and it has 260% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and avocado has 507mg of potassium.