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.
Detailed nutritional comparison of cheddar cheese and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Avocado src

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 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 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: Cheddar Cheese (Cheese, cheddar) and Avocado (Avocados, raw, California) .

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