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Avocado vs. Ground beef — In-Depth Nutrition Comparison

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Important differences between avocadoes and ground beef

  • Avocadoes have more fiber, folate, and vitamin B5; however, ground beef has more vitamin B12, zinc, selenium, iron, and phosphorus.
  • Ground beef's daily need coverage for vitamin B12 is 104% more.
  • Avocadoes are lower in saturated fat.
  • Avocadoes have a higher glycemic index than ground beef.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Avocado vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +101.2%
Contains more CopperCopper +140.5%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +1477.8%
Contains more CalciumCalcium +175%
Contains more IronIron +312.7%
Contains more ZincZinc +812.5%
Contains more PhosphorusPhosphorus +219.2%
Contains more SeleniumSelenium +4675%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +1625%
Contains more Vitamin B1Vitamin B1 +31.4%
Contains more Vitamin B5Vitamin B5 +171.3%
Contains more Vitamin KVitamin K +624.1%
Contains more FolateFolate +1057.1%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +131.6%
Contains more Vitamin B6Vitamin B6 +21%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +415.5%
~equal in Vitamin D ~0µg

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.5%
Contains more ProteinProtein +1093.5%
Contains more OtherOther +51.3%
~equal in Fats ~15.37g

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +33.8%
Contains more Poly. FatPolyunsaturated fat +345.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Ground beef
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 Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Zinc 0.64mg 5.84mg 47%
Protein 2g 23.87g 44%
Selenium 0.4µg 19.1µg 34%
Cholesterol 0mg 88mg 29%
Fiber 6.7g 0g 27%
Iron 0.55mg 2.27mg 22%
Folate 81µg 7µg 19%
Saturated fat 2.126g 6.073g 18%
Vitamin B5 1.389mg 0.512mg 18%
Phosphorus 52mg 166mg 16%
Vitamin K 21µg 2.9µg 15%
Vitamin B3 1.738mg 4.026mg 14%
Vitamin E 2.07mg 0.12mg 13%
Copper 0.19mg 0.079mg 12%
Choline 14.2mg 73.2mg 11%
Vitamin C 10mg 0mg 11%
Polyunsaturated fat 1.816g 0.408g 9%
Potassium 485mg 241mg 7%
Monounsaturated fat 9.799g 7.322g 6%
Manganese 0.142mg 0.009mg 6%
Vitamin B6 0.257mg 0.311mg 4%
Calories 160kcal 241kcal 4%
Vitamin B2 0.13mg 0.171mg 3%
Magnesium 29mg 17mg 3%
Sodium 7mg 73mg 3%
Carbs 8.53g 0g 3%
Calcium 12mg 33mg 2%
Vitamin B1 0.067mg 0.051mg 1%
Fats 14.66g 15.37g 1%
Net carbs 1.83g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Vitamin A 7µg 3µg 0%
Trans fat 0g 1.173g N/A
Tryptophan 0.025mg 0.121mg 0%
Threonine 0.073mg 0.923mg 0%
Isoleucine 0.084mg 1.055mg 0%
Leucine 0.143mg 1.861mg 0%
Lysine 0.132mg 1.976mg 0%
Methionine 0.038mg 0.614mg 0%
Phenylalanine 0.097mg 0.931mg 0%
Valine 0.107mg 1.172mg 0%
Histidine 0.049mg 0.775mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Ground beef
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
46%
Ground beef
Minerals Daily Need Coverage Score
21%
Avocado
50%
Ground beef

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 66mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 3.947g)
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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.