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  6. Flank steak vs. Avocado

Flank steak vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between flank steak and avocadoes

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

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

Infographic

Flank steak vs Avocado 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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%
Contains more CalciumCalcium +66.7%
Contains more IronIron +216.4%
Contains more ZincZinc +665.6%
Contains more PhosphorusPhosphorus +303.8%
Contains more SeleniumSelenium +7250%
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%

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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%
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 +∞%
Contains more CholineCholine +642.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg

All nutrients comparison - raw data values

Nutrient Flank steak Avocado DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.4µg 53%
Protein 27.66g 2g 51%
Zinc 4.9mg 0.64mg 39%
Vitamin B3 7.363mg 1.738mg 35%
Fiber 0g 6.7g 27%
Cholesterol 79mg 0mg 26%
Vitamin B6 0.579mg 0.257mg 25%
Phosphorus 210mg 52mg 23%
Folate 9µg 81µg 18%
Choline 105.4mg 14.2mg 17%
Vitamin B5 0.545mg 1.389mg 17%
Vitamin K 1.4µg 21µg 16%
Monounsaturated fat 3.317g 9.799g 16%
Iron 1.74mg 0.55mg 15%
Copper 0.082mg 0.19mg 12%
Vitamin C 0mg 10mg 11%
Vitamin E 0.38mg 2.07mg 11%
Polyunsaturated fat 0.322g 1.816g 10%
Fats 8.23g 14.66g 10%
Saturated fat 3.395g 2.126g 6%
Manganese 0.009mg 0.142mg 6%
Potassium 339mg 485mg 4%
Carbs 0g 8.53g 3%
Sodium 56mg 7mg 2%
Calories 192kcal 160kcal 2%
Calcium 20mg 12mg 1%
Magnesium 23mg 29mg 1%
Vitamin B1 0.075mg 0.067mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 0g 1.83g N/A
Sugar 0g 0.66g N/A
Starch 0.11g 0%
Vitamin B2 0.133mg 0.13mg 0%
Tryptophan 0.182mg 0.025mg 0%
Threonine 1.105mg 0.073mg 0%
Isoleucine 1.259mg 0.084mg 0%
Leucine 2.201mg 0.143mg 0%
Lysine 2.338mg 0.132mg 0%
Methionine 0.72mg 0.038mg 0%
Phenylalanine 1.093mg 0.097mg 0%
Valine 1.372mg 0.107mg 0%
Histidine 0.883mg 0.049mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1283%
Contains more FatsFats +78.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.1%
~equal in Other ~1.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.