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  6. Avocado vs. Flank steak

Avocado vs. Flank steak — In-Depth Nutrition Comparison

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A recap on the differences between avocados and flank steak

  • Avocados are higher in fiber, folate, and vitamin B5, yet flank steak is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus.
  • Flank steak covers your daily vitamin B12 needs 68% more than avocados.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Avocado vs Flank steak infographic
Infographic link

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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +43.1%
Contains more CopperCopper +131.7%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +1477.8%
Contains more CalciumCalcium +66.7%
Contains more IronIron +216.4%
Contains more ZincZinc +665.6%
Contains more PhosphorusPhosphorus +303.8%
Contains more SeleniumSelenium +7250%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61%
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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +444.7%
Contains more Vitamin B5Vitamin B5 +154.9%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +800%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B3Vitamin B3 +323.6%
Contains more Vitamin B6Vitamin B6 +125.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.133mg

All nutrients comparison - raw data values

Nutrient Avocado Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.4µg 29.4µg 53%
Protein 2g 27.66g 51%
Zinc 0.64mg 4.9mg 39%
Vitamin B3 1.738mg 7.363mg 35%
Fiber 6.7g 0g 27%
Cholesterol 0mg 79mg 26%
Vitamin B6 0.257mg 0.579mg 25%
Phosphorus 52mg 210mg 23%
Folate 81µg 9µg 18%
Vitamin B5 1.389mg 0.545mg 17%
Choline 14.2mg 105.4mg 17%
Vitamin K 21µg 1.4µg 16%
Monounsaturated fat 9.799g 3.317g 16%
Iron 0.55mg 1.74mg 15%
Copper 0.19mg 0.082mg 12%
Vitamin C 10mg 0mg 11%
Vitamin E 2.07mg 0.38mg 11%
Fats 14.66g 8.23g 10%
Polyunsaturated fat 1.816g 0.322g 10%
Manganese 0.142mg 0.009mg 6%
Saturated fat 2.126g 3.395g 6%
Potassium 485mg 339mg 4%
Carbs 8.53g 0g 3%
Calories 160kcal 192kcal 2%
Sodium 7mg 56mg 2%
Magnesium 29mg 23mg 1%
Calcium 12mg 20mg 1%
Vitamin A 7µg 0µg 1%
Vitamin B1 0.067mg 0.075mg 1%
Net carbs 1.83g 0g N/A
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Vitamin B2 0.13mg 0.133mg 0%
Tryptophan 0.025mg 0.182mg 0%
Threonine 0.073mg 1.105mg 0%
Isoleucine 0.084mg 1.259mg 0%
Leucine 0.143mg 2.201mg 0%
Lysine 0.132mg 2.338mg 0%
Methionine 0.038mg 0.72mg 0%
Phenylalanine 0.097mg 1.093mg 0%
Valine 0.107mg 1.372mg 0%
Histidine 0.049mg 0.883mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +78.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.1%
Contains more OtherOther +∞%
Contains more ProteinProtein +1283%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -37.4%
Contains more Mono. FatMonounsaturated fat +195.4%
Contains more Poly. FatPolyunsaturated fat +464%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.