Cheddar Cheese vs. Avocado
Nutrition comparison of Cheddar Cheese and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and avocado:
- Both avocado and cheddar cheese are high in calories.
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Avocado has signficantly more Vitamin C than cheddar cheese.
- Avocado is an excellent source of dietary fiber and potassium.
- Cheddar cheese is an excellent source of Vitamin A, calcium and protein.
- For omega-3 fatty acids, cheddar cheese has more dpa than avocado.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and cheddar cheese are high in calories. Cheddar cheese has 141% more calories than avocado - avocado has 167 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in carbs and similar to avocado for fat. Cheddar cheese has a macronutrient ratio of 23:3:74 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Avocado | |
|---|---|---|
| Protein | 23% | 4% |
| Carbohydrates | 3% | 19% |
| Fat | 74% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and cheddar cheese contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - avocado has 6.8g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Avocado and cheddar cheese contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 10 times more protein than avocado - avocado has 2g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and avocado has 89% less saturated fat than cheddar cheese - avocado has 2.1g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Avocado has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than cheddar cheese - avocado has 8.8mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 47 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than avocado - cheddar cheese has 24iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado and cheddar cheese contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Avocado and cheddar cheese contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheddar cheese contains more riboflavin and Vitamin B12.
| Cheddar Cheese | Avocado | |
|---|---|---|
| Thiamin | 0.029 MG | 0.075 MG |
| Riboflavin | 0.428 MG | 0.143 MG |
| Niacin | 0.059 MG | 1.912 MG |
| Pantothenic acid | 0.41 MG | 1.463 MG |
| Vitamin B6 | 0.066 MG | 0.287 MG |
| Folate | 27 UG | 89 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 53 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Avocado has 336% more iron than cheddar cheese - avocado has 0.61mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Avocado is an excellent source of potassium and it has 567% more potassium than cheddar cheese - avocado has 507mg of potassium per 100 grams and cheddar cheese has 76mg 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, both cheddar cheese and avocado contain significant amounts of beta-carotene.
| Cheddar Cheese | Avocado | |
|---|---|---|
| beta-carotene | 85 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than avocado per 100 grams. Both cheddar cheese and avocado contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.125 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both cheddar cheese and avocado contain significant amounts of linoleic acid.
| Cheddar Cheese | Avocado | |
|---|---|---|
| other omega 6 | 0.003 G | 0.015 G |
| linoleic acid | 1.171 G | 1.674 G |
| Total | 1.174 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 Cheddar Cheese or Avocado .
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Avocado (Avocados, raw, California) .
Cheddar Cheese g
()
|
Daily Values (%) |
Avocado g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 avocado or cheddar cheese contain more calories in 100 grams?Both avocado and cheddar cheese are high in calories. Cheddar cheese has 140% more calories than avocado - avocado has 167 calories in 100g and cheddar cheese has 403 calories.
Does avocado or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 53 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does avocado or cheddar cheese contain more potassium?
Avocado is a rich source of potassium and it has 570% more potassium than cheddar cheese - avocado has 507mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.