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Avocado vs. Chuck steak — In-Depth Nutrition Comparison

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What are the differences between avocadoes and chuck steak?

  • Avocadoes are higher in fiber and folate, yet chuck steak is higher in vitamin B12, zinc, selenium, iron, phosphorus, and vitamin B3.
  • Chuck steak's daily need coverage for vitamin B12 is 126% more.
  • The amount of saturated fat in avocadoes is lower.
  • The glycemic index of chuck steak is lower.

We used Avocados, raw, all commercial varieties and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Avocado vs Chuck steak infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +49.2%
Contains more CopperCopper +146.8%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +1083.3%
Contains more CalciumCalcium +33.3%
Contains more IronIron +345.5%
Contains more ZincZinc +1256.3%
Contains more PhosphorusPhosphorus +271.2%
Contains more SeleniumSelenium +6775%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1970%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin KVitamin K +1212.5%
Contains more FolateFolate +1250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +46.9%
Contains more Vitamin B3Vitamin B3 +168.3%
Contains more Vitamin B6Vitamin B6 +45.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +456.3%
~equal in Vitamin A ~7µg
~equal in Vitamin B1 ~0.066mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.6%
Contains more OtherOther +887.5%
Contains more ProteinProtein +1149%
Contains more FatsFats +34%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Poly. FatPolyunsaturated fat +124.2%
~equal in Monounsaturated fat ~9.457g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Chuck steak
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.64mg 8.68mg 73%
Selenium 0.4µg 27.5µg 49%
Protein 2g 24.98g 46%
Saturated fat 2.126g 8.66g 30%
Cholesterol 0mg 87mg 29%
Fiber 6.7g 0g 27%
Iron 0.55mg 2.45mg 24%
Phosphorus 52mg 193mg 20%
Folate 81µg 6µg 19%
Vitamin B3 1.738mg 4.663mg 18%
Vitamin K 21µg 1.6µg 16%
Copper 0.19mg 0.077mg 13%
Vitamin B5 1.389mg 0.752mg 13%
Vitamin E 2.07mg 0.1mg 13%
Choline 14.2mg 79mg 12%
Vitamin C 10mg 0mg 11%
Vitamin B6 0.257mg 0.373mg 9%
Fats 14.66g 19.64g 8%
Polyunsaturated fat 1.816g 0.81g 7%
Manganese 0.142mg 0.012mg 6%
Calories 160kcal 277kcal 6%
Vitamin B2 0.13mg 0.191mg 5%
Potassium 485mg 325mg 5%
Sodium 7mg 71mg 3%
Carbs 8.53g 0g 3%
Magnesium 29mg 22mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Monounsaturated fat 9.799g 9.457g 1%
Net carbs 1.83g 0g N/A
Calcium 12mg 16mg 0%
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Vitamin A 7µg 7µg 0%
Vitamin B1 0.067mg 0.066mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.025mg 0.281mg 0%
Threonine 0.073mg 1.099mg 0%
Isoleucine 0.084mg 1.062mg 0%
Leucine 0.143mg 2.009mg 0%
Lysine 0.132mg 2.184mg 0%
Methionine 0.038mg 0.709mg 0%
Phenylalanine 0.097mg 0.951mg 0%
Valine 0.107mg 1.129mg 0%
Histidine 0.049mg 0.809mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.111g 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Chuck steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Avocado
55%
Chuck steak
Minerals Daily Need Coverage Score
21%
Avocado
65%
Chuck steak

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 64mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 6.534g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.