Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
vanilla pudding mix
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and vanilla pudding mix:
Both vanilla pudding mix and avocado are high in calories. Vanilla pudding mix has 126% more calories than avocado - vanilla pudding mix has 377 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is heavier in protein, much lighter in carbs and much heavier in fat compared to vanilla pudding mix per calorie. Avocado has a macronutrient ratio of 4:19:77 and for vanilla pudding mix, 0:99:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Vanilla Pudding Mix | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 19% | 99% |
| Fat | 77% | 1% |
| Alcohol | ~ | ~ |
Vanilla pudding mix is high in carbohydrates and avocado has 91% less carbohydrates than vanilla pudding mix - vanilla pudding mix has 92.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
Avocado is an excellent source of dietary fiber and it has more dietary fiber than vanilla pudding mix - avocado has 6.8g of dietary fiber per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix is high in sugar and avocado has 100% less sugar than vanilla pudding mix - vanilla pudding mix has 92.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Avocado has more protein than vanilla pudding mix - avocado has 2g of protein per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix has 3.9 times less saturated fat than avocado - vanilla pudding mix has 0.43g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Avocado has signficantly more Vitamin C than vanilla pudding mix - avocado has 8.8mg of Vitamin C per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix and avocado contain similar amounts of Vitamin A - vanilla pudding mix has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Avocado has 97 times more Vitamin E than vanilla pudding mix - vanilla pudding mix has 0.02mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Avocado has 209 times more Vitamin K than vanilla pudding mix - vanilla pudding mix has 0.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla pudding mix contains more Vitamin B12.
| Avocado | Vanilla Pudding Mix | |
|---|---|---|
| Thiamin | 0.075 MG | 0.002 MG |
| Riboflavin | 0.143 MG | 0.028 MG |
| Niacin | 1.912 MG | 0.006 MG |
| Pantothenic acid | 1.463 MG | 0.026 MG |
| Vitamin B6 | 0.287 MG | 0.002 MG |
| Folate | 89 UG | ~ |
| Vitamin B12 | ~ | 0.02 UG |
Vanilla pudding mix and avocado contain similar amounts of calcium - vanilla pudding mix has 12mg of calcium per 100 grams and avocado has 13mg of calcium.
Avocado has 60 times more iron than vanilla pudding mix - vanilla pudding mix has 0.01mg of iron per 100 grams and avocado has 0.61mg of iron.
Avocado is an excellent source of potassium and it has 41 times more potassium than vanilla pudding mix - vanilla pudding mix has 12mg of potassium per 100 grams and avocado has 507mg of potassium.
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than vanilla pudding mix per 100 grams.
| Avocado | Vanilla Pudding Mix | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.001 G |
| Total | 0.125 G | 0.001 G |
Comparing omega-6 fatty acids, avocado has more linoleic acid than vanilla pudding mix per 100 grams.
| Avocado | Vanilla Pudding Mix | |
|---|---|---|
| linoleic acid | 1.674 G | 0.009 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.009 G |
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: Avocado (Avocados, raw, California) and Vanilla Pudding Mix (Puddings, vanilla, dry mix, instant) .
Avocado g
()
|
Daily Values (%) |
Vanilla Pudding Mix 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 | |||