Whole Milk vs. Avocado
Nutrition comparison of Whole Milk and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and avocado:
- Avocado has 15.8 times less sugar than whole milk.
- Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than whole milk.
- Avocado is an excellent source of dietary fiber and potassium.
- Whole milk has signficantly more Vitamin D than avocado.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added 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 whole milk has 63% less calories than avocado - whole milk has 61 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, whole milk is heavier in protein, heavier in carbs and much lighter in fat compared to avocado per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Avocado | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 32% | 19% |
| Fat | 48% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk and avocado contain similar amounts of carbs - whole 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 whole milk - avocado has 6.8g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Avocado has 15.8 times less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Whole milk and avocado contain similar amounts of protein - whole milk has 3.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Whole milk and avocado contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
cholesterol
Avocado has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than whole milk - avocado has 8.8mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 557% more Vitamin A than avocado - whole milk has 46ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than avocado - whole milk has 51iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 27 times more Vitamin E than whole milk - whole milk has 0.07mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 69 times more Vitamin K than whole milk - whole milk has 0.3ug 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, whole milk contains more Vitamin B12. Both whole milk and avocado contain significant amounts of thiamin and riboflavin.
| Whole Milk | Avocado | |
|---|---|---|
| Thiamin | 0.046 MG | 0.075 MG |
| Riboflavin | 0.169 MG | 0.143 MG |
| Niacin | 0.089 MG | 1.912 MG |
| Pantothenic acid | 0.373 MG | 1.463 MG |
| Vitamin B6 | 0.036 MG | 0.287 MG |
| Folate | 5 UG | 89 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 769% more calcium than avocado - whole milk has 113mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 19 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 284% more potassium than whole milk - whole milk has 132mg 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,
| Whole Milk | Avocado | |
|---|---|---|
| beta-carotene | 7 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and avocado contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.125 G |
| Total | 0.075 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Avocado | |
|---|---|---|
| linoleic acid | 0.12 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Avocado (Avocados, raw, California) .
Whole 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 whole milk or avocado contain more calories in 100 grams?Avocado is high in calories and whole milk has 60% less calories than avocado - whole milk has 61 calories in 100g and avocado has 167 calories.
Does whole milk or avocado have more carbohydrates?
By weight, whole milk and avocado contain similar amounts of carbs - whole milk has 4.8g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does whole milk or avocado contain more calcium?
Whole milk is a rich source of calcium and it has 770% more calcium than avocado - whole milk has 113mg of calcium in 100 grams and avocado has 13mg of calcium.
Does whole milk or avocado contain more potassium?
Avocado is a rich source of potassium and it has 280% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and avocado has 507mg of potassium.