Milk vs. Avocado
Nutrition comparison of Milk and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and avocado:
- Avocado has 15.8 times less sugar than milk.
- Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than milk.
- Avocado is an excellent source of dietary fiber and potassium.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and milk has 70% less calories than avocado - milk has 50 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, milk is much heavier in protein, heavier in carbs and much lighter in fat compared to avocado per calorie. Milk has a macronutrient ratio of 27:38:35 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Avocado | |
|---|---|---|
| Protein | 27% | 4% |
| Carbohydrates | 38% | 19% |
| Fat | 35% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Milk and avocado contain similar amounts of carbs - milk has 4.8g 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 milk - avocado has 6.8g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Avocado has 15.8 times less sugar than milk - milk has 5.1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Milk and avocado contain similar amounts of protein - milk has 3.3g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Milk and avocado contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both milk and avocado are low in trans fat - milk has 0.09g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Both milk and avocado are low in cholesterol - milk has 8mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than milk - milk has 0.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Milk has 686% more Vitamin A than avocado - milk has 55ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than avocado - milk has 49iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 64 times more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 104 times more Vitamin K than milk - milk has 0.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and avocado contain significant amounts of thiamin and riboflavin.
| Milk | Avocado | |
|---|---|---|
| Thiamin | 0.039 MG | 0.075 MG |
| Riboflavin | 0.185 MG | 0.143 MG |
| Niacin | 0.092 MG | 1.912 MG |
| Pantothenic acid | 0.356 MG | 1.463 MG |
| Vitamin B6 | 0.038 MG | 0.287 MG |
| Folate | 5 UG | 89 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 823% more calcium than avocado - milk has 120mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 29 times more iron than milk - milk has 0.02mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 262% more potassium than milk - milk has 140mg 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,
| Milk | Avocado | |
|---|---|---|
| beta-carotene | 4 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 milk per 100 grams.
| Milk | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.125 G |
| Total | 0.008 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than milk per 100 grams.
| Milk | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 0.062 G | 1.674 G |
| Total | 0.062 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.
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 | |||
FAQ
Does milk or avocado contain more calories in 100 grams?Avocado is high in calories and milk has 70% less calories than avocado - milk has 50 calories in 100g and avocado has 167 calories.
Does milk or avocado have more carbohydrates?
By weight, milk and avocado contain similar amounts of carbs - milk has 4.8g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does milk or avocado contain more calcium?
Milk is a rich source of calcium and it has 820% more calcium than avocado - milk has 120mg of calcium in 100 grams and avocado has 13mg of calcium.
Does milk or avocado contain more potassium?
Avocado is a rich source of potassium and it has 260% more potassium than milk - milk has 140mg of potassium in 100 grams and avocado has 507mg of potassium.