Cheese vs. Avocado
Nutrition comparison of Cheese and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and avocado:
- Both cheese and avocado are high in calories.
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
- Avocado has signficantly more Vitamin C than cheese.
- Avocado is an excellent source of dietary fiber and potassium.
- Cheese has 65.4 times less carbohydrates than avocado.
- Cheese is an excellent source of Vitamin A, calcium and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and avocado are high in calories. Cheese has 130% more calories than avocado - cheese has 384 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, cheese is much heavier in protein, lighter in carbs and similar to avocado for fat. Cheese has a macronutrient ratio of 25:0:75 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Avocado | |
|---|---|---|
| Protein | 25% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 75% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 65.4 times less carbohydrates than avocado - cheese has 0.13g 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 cheese - avocado has 6.8g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Avocado and cheese contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 11 times more protein than avocado - cheese has 23.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Cheese is high in saturated fat and avocado has 87% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
cholesterol
Avocado has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than cheese - avocado has 8.8mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 23 times more Vitamin A than avocado - cheese has 174ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than avocado - cheese has 21iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 688% more Vitamin E than cheese - cheese has 0.25mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Cheese and avocado contain similar amounts of Vitamin K - cheese has 2.5ug 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, cheese contains more riboflavin and Vitamin B12.
| Cheese | Avocado | |
|---|---|---|
| Thiamin | 0.023 MG | 0.075 MG |
| Riboflavin | 0.318 MG | 0.143 MG |
| Niacin | 0.114 MG | 1.912 MG |
| Pantothenic acid | 0.249 MG | 1.463 MG |
| Vitamin B6 | 0.061 MG | 0.287 MG |
| Folate | 13 UG | 89 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 49 times more calcium than avocado - cheese has 659mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Cheese and avocado contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 496% more potassium than cheese - cheese has 85mg 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, both cheese and avocado contain significant amounts of beta-carotene.
| Cheese | Avocado | |
|---|---|---|
| beta-carotene | 56 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Cheese | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.125 G |
| Total | 0.332 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than cheese per 100 grams.
| Cheese | Avocado | |
|---|---|---|
| linoleic acid | 0.532 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.532 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.
Cheese 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 cheese or avocado contain more calories in 100 grams?Both cheese and avocado are high in calories. Cheese has 130% more calories than avocado - cheese has 384 calories in 100g and avocado has 167 calories.
Does cheese or avocado contain more calcium?
Cheese is a rich source of calcium and it has 49 times more calcium than avocado - cheese has 659mg of calcium in 100 grams and avocado has 13mg of calcium.
Does cheese or avocado contain more potassium?
Avocado is a rich source of potassium and it has 500% more potassium than cheese - cheese has 85mg of potassium in 100 grams and avocado has 507mg of potassium.