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Avocado vs. Beef — In-Depth Nutrition Comparison

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The main differences between avocados and beef

  • Avocados are richer in fiber, yet beef is richer in vitamin B12, selenium, vitamin B6, iron, phosphorus, zinc, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for beef is 175% higher.
  • Beef has a lower glycemic index than avocados.

Food types used in this article are Avocados, raw, all commercial varieties and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Avocado vs 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%
Beef
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +37.8%
Contains more CopperCopper +95.9%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +1477.8%
Contains more IronIron +452.7%
Contains more ZincZinc +478.1%
Contains more PhosphorusPhosphorus +398.1%
Contains more SeleniumSelenium +6250%
~equal in Calcium ~13mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Beef
Beef
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 1.5% 0.67% 5% 19% 92% 108% 29% 154% 526% 4% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +728%
Contains more Vitamin B5Vitamin B5 +188.8%
Contains more Vitamin KVitamin K +1212.5%
Contains more FolateFolate +1057.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +10.4%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B3Vitamin B3 +231.4%
Contains more Vitamin B6Vitamin B6 +160.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Avocado Beef DV% diff.
Vitamin B12 0µg 4.21µg 175%
Protein 2g 27.55g 51%
Selenium 0.4µg 25.4µg 45%
Vitamin B6 0.257mg 0.669mg 32%
Iron 0.55mg 3.04mg 31%
Phosphorus 52mg 259mg 30%
Cholesterol 0mg 85mg 28%
Zinc 0.64mg 3.7mg 28%
Fiber 6.7g 0g 27%
Vitamin B3 1.738mg 5.76mg 25%
Vitamin B2 0.13mg 0.4mg 21%
Folate 81µg 7µg 19%
Vitamin B5 1.389mg 0.481mg 18%
Monounsaturated fat 9.799g 2.734g 18%
Vitamin K 21µg 1.6µg 16%
Fats 14.66g 6.54g 12%
Vitamin E 2.07mg 0.25mg 12%
Vitamin C 10mg 0mg 11%
Choline 14.2mg 75.6mg 11%
Copper 0.19mg 0.097mg 10%
Polyunsaturated fat 1.816g 0.532g 9%
Manganese 0.142mg 0.009mg 6%
Magnesium 29mg 14mg 4%
Potassium 485mg 352mg 4%
Carbs 8.53g 0g 3%
Sodium 7mg 54mg 2%
Saturated fat 2.126g 2.595g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 7µg 2µg 1%
Vitamin B1 0.067mg 0.074mg 1%
Calories 160kcal 169kcal 0%
Protein per 100 calories 1.3g 16g N/A
Calories per 10 g protein 800kcal 61kcal N/A
Weight per 100 calories 63g 59g N/A
Unsaturated / Saturated Fat ratio 5.5 1.3 N/A
Net carbs 1.83g 0g N/A
Vitamin D* 0 IU 3 IU 0%
Calcium 12mg 13mg 0%
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Trans fat 0g 0.375g N/A
Tryptophan 0.025mg 0.359mg 0%
Threonine 0.073mg 1.534mg 0%
Isoleucine 0.084mg 1.52mg 0%
Leucine 0.143mg 2.833mg 0%
Lysine 0.132mg 3.178mg 0%
Methionine 0.038mg 0.871mg 0%
Phenylalanine 0.097mg 1.299mg 0%
Valine 0.107mg 1.603mg 0%
Histidine 0.049mg 1.244mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.111g 0.013g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 0.349g 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
Beef
Beef
1
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +124.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.4%
Contains more OtherOther +690%
Contains more ProteinProtein +1277.5%

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
Beef
Beef
0
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -18.1%
Contains more Mono. FatMonounsaturated fat +258.4%
Contains more Poly. FatPolyunsaturated fat +241.4%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.