Yogurt vs. Avocado
Nutrition comparison of Yogurt and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and avocado:
- Avocado has 14.5 times less sugar than yogurt.
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Avocado is an excellent source of dietary fiber and potassium.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and yogurt has 63% less calories than avocado - yogurt has 61 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to avocado per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Avocado | |
|---|---|---|
| Protein | 23% | 4% |
| Carbohydrates | 30% | 19% |
| Fat | 47% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and avocado contain similar amounts of carbs - yogurt has 4.7g 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 yogurt - avocado has 6.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Avocado has 14.5 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Yogurt and avocado contain similar amounts of protein - yogurt has 3.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Yogurt and avocado contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
cholesterol
Avocado has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 16 times more Vitamin C than yogurt - yogurt has 0.5mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Yogurt has 286% more Vitamin A than avocado - yogurt has 27ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Yogurt and avocado contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 31 times more Vitamin E than yogurt - yogurt has 0.06mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 104 times more Vitamin K than yogurt - yogurt has 0.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and avocado contain significant amounts of riboflavin.
| Yogurt | Avocado | |
|---|---|---|
| Thiamin | 0.029 MG | 0.075 MG |
| Riboflavin | 0.142 MG | 0.143 MG |
| Niacin | 0.075 MG | 1.912 MG |
| Pantothenic acid | 0.389 MG | 1.463 MG |
| Vitamin B6 | 0.032 MG | 0.287 MG |
| Folate | 7 UG | 89 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 831% more calcium than avocado - yogurt has 121mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 11 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 227% more potassium than yogurt - yogurt has 155mg 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,
| Yogurt | Avocado | |
|---|---|---|
| beta-carotene | 5 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.125 G |
| Total | 0.027 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than yogurt per 100 grams.
| Yogurt | Avocado | |
|---|---|---|
| linoleic acid | 0.065 G | 1.674 G |
| other omega 6 | ~ | 0.015 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.
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 % |
|
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 | |||
FAQ
Does yogurt or avocado contain more calories in 100 grams?Avocado is high in calories and yogurt has 60% less calories than avocado - yogurt has 61 calories in 100g and avocado has 167 calories.
Does yogurt or avocado contain more calcium?
Yogurt is a rich source of calcium and it has 830% more calcium than avocado - yogurt has 121mg of calcium in 100 grams and avocado has 13mg of calcium.
Does yogurt or avocado contain more potassium?
Avocado is a rich source of potassium and it has 230% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and avocado has 507mg of potassium.