Vanilla Yogurt vs. Avocado
Nutrition comparison of Vanilla Yogurt and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and avocado:
- Both avocado and vanilla yogurt are high in potassium.
- Avocado has 44.1 times less sugar than vanilla yogurt.
- Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12.
- Avocado is an excellent source of dietary fiber.
- Vanilla yogurt is an excellent source of calcium.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and vanilla yogurt has 40% less calories than avocado - avocado has 167 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Avocado | |
|---|---|---|
| Protein | 19% | 4% |
| Carbohydrates | 53% | 19% |
| Fat | 28% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and vanilla yogurt contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than vanilla yogurt - avocado has 6.8g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Avocado has 44.1 times less sugar than vanilla yogurt - avocado has 0.3g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Vanilla yogurt has 147% more protein than avocado - avocado has 2g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Avocado and vanilla yogurt contain similar amounts of saturated fat - avocado has 2.1g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Avocado has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 1000% more Vitamin C than vanilla yogurt - avocado has 8.8mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Vanilla yogurt has 300% more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Vanilla yogurt and avocado contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 27 times more Vitamin E than vanilla yogurt - avocado has 2mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Avocado has 69 times more Vitamin K than vanilla yogurt - avocado has 21ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12. Both vanilla yogurt and avocado contain significant amounts of thiamin and riboflavin.
| Vanilla Yogurt | Avocado | |
|---|---|---|
| Thiamin | 0.041 MG | 0.075 MG |
| Riboflavin | 0.197 MG | 0.143 MG |
| Niacin | 0.105 MG | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | 0.044 MG | 0.287 MG |
| Folate | 11 UG | 89 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Vanilla yogurt is an excellent source of calcium and it has 11 times more calcium than avocado - avocado has 13mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Avocado has 771% more iron than vanilla yogurt - avocado has 0.61mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both avocado and vanilla yogurt are high in potassium. Avocado has 136% more potassium than vanilla yogurt - avocado has 507mg of potassium per 100 grams and vanilla yogurt has 215mg 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,
| Vanilla Yogurt | Avocado | |
|---|---|---|
| beta-carotene | 6 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 vanilla yogurt per 100 grams.
| Vanilla Yogurt | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.125 G |
| Total | 0.038 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than vanilla yogurt per 100 grams.
| Vanilla Yogurt | Avocado | |
|---|---|---|
| linoleic acid | 0.068 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.068 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Avocado (Avocados, raw, California) .
Vanilla Yogurt 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 avocado or vanilla yogurt contain more calories in 100 grams?Avocado is high in calories and vanilla yogurt has 40% less calories than avocado - avocado has 167 calories in 100g and vanilla yogurt has 100 calories.
Does avocado or vanilla yogurt have more carbohydrates?
By weight, avocado and vanilla yogurt contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does avocado or vanilla yogurt contain more calcium?
Vanilla yogurt is a rich source of calcium and it has 11 times more calcium than avocado - avocado has 13mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does avocado or vanilla yogurt contain more potassium?
Both avocado and vanilla yogurt are high in potassium. Avocado has 140% more potassium than vanilla yogurt - avocado has 507mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.