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Avocado vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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The main differences between avocadoes and mcDonald's Big Mac

  • Avocadoes are richer in fiber, vitamin C, and copper, yet mcDonald's Big Mac is richer in vitamin B12, iron, zinc, calcium, and vitamin B3.
  • Daily need coverage for vitamin B12 for mcDonald's Big Mac is 37% higher.
  • Avocadoes contain 25 times more vitamin C than mcDonald's Big Mac. Avocadoes contain 10mg of vitamin C, while mcDonald's Big Mac contains 0.4mg.
  • Avocadoes contain less sodium.
  • Avocadoes have a lower glycemic index than mcDonald's Big Mac.

Food types used in this article are Avocados, raw, all commercial varieties and McDONALD'S, BIG MAC.

Infographic

Avocado vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +168%
Contains more CopperCopper +93.9%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +866.7%
Contains more IronIron +263.6%
Contains more ZincZinc +198.4%
Contains more PhosphorusPhosphorus +134.6%
Contains more ManganeseManganese +45.1%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +76.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +162.7%
Contains more Vitamin B2Vitamin B2 +60.8%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more WaterWater +42.7%
Contains more ProteinProtein +491%
Contains more CarbsCarbs +135.4%
Contains more OtherOther +16.5%
~equal in Fats ~14.96g

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -44.1%
Contains more Mono. FatMonounsaturated fat +182.1%
Contains more Poly. FatPolyunsaturated fat +493.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
12% 26% 42% 8% 12%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 1.04 g
Fructose: 1.69 g
Lactose: 0.32 g
Maltose: 0.49 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +666.7%
Contains more GlucoseGlucose +181.1%
Contains more FructoseFructose +1308.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado McDonald's Big Mac DV% diff.
Vitamin B12 0µg 0.88µg 37%
Vitamin B5 1.389mg 28%
Sodium 7mg 460mg 20%
Fiber 6.7g 1.6g 20%
Protein 2g 11.82g 20%
Vitamin B6 0.257mg 20%
Iron 0.55mg 2mg 18%
Vitamin K 21µg 18%
Monounsaturated fat 9.799g 3.474g 16%
Vitamin E 2.07mg 14%
Cholesterol 0mg 36mg 12%
Zinc 0.64mg 1.91mg 12%
Vitamin C 10mg 0.4mg 11%
Calcium 12mg 116mg 10%
Vitamin B3 1.738mg 3.384mg 10%
Copper 0.19mg 0.098mg 10%
Polyunsaturated fat 1.816g 0.306g 10%
Phosphorus 52mg 122mg 10%
Vitamin B1 0.067mg 0.176mg 9%
Potassium 485mg 181mg 9%
Folate 81µg 46µg 9%
Saturated fat 2.126g 3.803g 8%
Vitamin B2 0.13mg 0.209mg 6%
Calories 160kcal 257kcal 5%
Carbs 8.53g 20.08g 4%
Choline 14.2mg 3%
Manganese 0.142mg 0.206mg 3%
Fructose 0.12g 1.69g 2%
Magnesium 29mg 20mg 2%
Selenium 0.4µg 1%
Vitamin A 7µg 1%
Fats 14.66g 14.96g 0%
Net carbs 1.83g 18.48g N/A
Sugar 0.66g 3.97g N/A
Starch 0.11g 0%
Trans fat 0g 0.588g N/A
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
21%
Avocado
36%
McDonald's Big Mac

Comparison summary

Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.31g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 1.677g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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.

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.