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.
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.
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Greek Yogurt or Avocado .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Avocado (Avocados, raw, California) .
Greek Yogurt g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.