Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
condensed milk
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in condensed milk and avocado:
Both condensed milk and avocado are high in calories. Condensed milk has 92% more calories than avocado - condensed milk has 321 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, condensed milk is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Condensed milk has a macronutrient ratio of 10:67:24 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Condensed Milk | Avocado | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 67% | 19% |
| Fat | 24% | 77% |
| Alcohol | ~ | ~ |
Condensed milk is high in carbohydrates and avocado has 84% less carbohydrates than condensed milk - condensed milk has 54.4g 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 condensed milk - avocado has 6.8g of dietary fiber per 100 grams and condensed milk does not contain significant amounts.
Condensed milk is high in sugar and avocado has 99% less sugar than condensed milk - condensed milk has 54.4g of sugar per 100 grams and avocado has 0.3g of sugar.
Condensed milk has signficantly more protein than avocado - condensed milk has 7.9g of protein per 100 grams and avocado has 2g of protein.
Condensed milk is high in saturated fat and avocado has 61% less saturated fat than condensed milk - condensed milk has 5.5g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Avocado has less cholesterol than condensed milk - condensed milk has 34mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Avocado has 238% more Vitamin C than condensed milk - condensed milk has 2.6mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Condensed milk has 957% more Vitamin A than avocado - condensed milk has 74ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Condensed milk has more Vitamin D than avocado - condensed milk has 6iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Avocado has 11 times more Vitamin E than condensed milk - condensed milk has 0.16mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Avocado has 34 times more Vitamin K than condensed milk - condensed milk has 0.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
Condensed milk has more riboflavin and Vitamin B12, however, avocado contains more niacin, Vitamin B6 and folate. Both condensed milk and avocado contain significant amounts of thiamin and pantothenic acid.
| Condensed Milk | Avocado | |
|---|---|---|
| Thiamin | 0.09 MG | 0.075 MG |
| Riboflavin | 0.416 MG | 0.143 MG |
| Niacin | 0.21 MG | 1.912 MG |
| Pantothenic acid | 0.75 MG | 1.463 MG |
| Vitamin B6 | 0.051 MG | 0.287 MG |
| Folate | 11 UG | 89 UG |
| Vitamin B12 | 0.44 UG | ~ |
Condensed milk is an excellent source of calcium and it has 20 times more calcium than avocado - condensed milk has 284mg of calcium per 100 grams and avocado has 13mg of calcium.
Avocado has 221% more iron than condensed milk - condensed milk has 0.19mg of iron per 100 grams and avocado has 0.61mg of iron.
Both condensed milk and avocado are high in potassium. Avocado has 37% more potassium than condensed milk - condensed milk has 371mg of potassium per 100 grams and avocado has 507mg of potassium.
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,
| Condensed Milk | Avocado | |
|---|---|---|
| beta-carotene | 14 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
For omega-3 fatty acids, both condensed milk and avocado contain significant amounts of alpha linoleic acid (ALA).
| Condensed Milk | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.121 G | 0.125 G |
| Total | 0.121 G | 0.125 G |
Comparing omega-6 fatty acids, avocado has more linoleic acid than condensed milk per 100 grams.
| Condensed Milk | Avocado | |
|---|---|---|
| linoleic acid | 0.216 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.216 G | 1.689 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: Condensed Milk (Milk, canned, condensed, sweetened) and Avocado (Avocados, raw, California) .
Condensed Milk 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 | |||