Beef vs. Avocado
Nutrition comparison of Cooked Beef and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and avocado:
- Both beef and avocado are high in calories and potassium.
- Avocado has signficantly more Vitamin C than beef.
- Avocado is an excellent source of dietary fiber.
- Beef has more niacin and Vitamin B12, however, avocado contains more pantothenic acid and folate.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and avocado are high in calories. Beef has 66% more calories than avocado - beef has 277 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and lighter in fat compared to avocado per calorie. Beef has a macronutrient ratio of 38:0:62 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Avocado | |
|---|---|---|
| Protein | 38% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 62% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than beef - avocado has 6.8g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Avocado and beef contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 11 times more protein than avocado - beef has 25.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Beef is high in saturated fat and avocado has 71% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Avocado has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than beef - avocado has 8.8mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and avocado contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Beef and avocado contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 15 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Beef and avocado contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Beef has more niacin and Vitamin B12, however, avocado contains more pantothenic acid and folate. Both beef and avocado contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Beef | Avocado | |
|---|---|---|
| Thiamin | 0.051 MG | 0.075 MG |
| Riboflavin | 0.176 MG | 0.143 MG |
| Niacin | 4.537 MG | 1.912 MG |
| Pantothenic acid | 0.658 MG | 1.463 MG |
| Vitamin B6 | 0.336 MG | 0.287 MG |
| Folate | 11 UG | 89 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 169% more calcium than avocado - beef has 35mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Beef is a great source of iron and it has 269% more iron than avocado - beef has 2.3mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both beef and avocado are high in potassium. Avocado has 84% more potassium than beef - beef has 275mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.125 G |
| Total | 0.056 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than beef per 100 grams.
| Beef | Avocado | |
|---|---|---|
| other omega 6 | 0.012 G | 0.015 G |
| linoleic acid | 0.39 G | 1.674 G |
| Total | 0.402 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef 70g
(
patty
)
|
Daily Values (%) |
Avocado 230g
(
cup, pureed
)
|
|||||
|---|---|---|---|---|---|---|---|
| 194KCAL 10% |
|
5% | calories | 98% |
|
384KCAL 19% | |
|
|
5% | carbohydrates | >999% |
|
20G 8% | ||
|
|
5% | dietary fiber | >999% |
|
16G 63% | ||
| 5% | sugar | >999% | 0.69G | ||||
| 13G 20% |
|
5% | total fat | 169% |
|
35G 55% | |
| 5.1G 29% |
|
4% | saturated fat | 5% |
|
4.9G 27% | |
| 6.2G | 5% | monounsaturated fat | 271% | 23G | |||
| 0.35G | 5% | polyunsaturated fat | >999% | 4.2G | |||
| 0.82G | >999% | trans fat | 5% | ||||
| 62MG | >999% | cholesterol | 5% | ||||
| 57MG 4% |
|
217% | sodium | 5% |
|
18MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 2.1UG 0.3% |
|
5% | Vitamin A | 662% |
|
16UG 2% | |
|
|
5% | Vitamin C | >999% |
|
20MG 27% | ||
| 1.4IU 0.3% |
|
>999% | Vitamin D | 5% |
|
||
| 25MG 3% |
|
5% | calcium | 20% |
|
30MG 3% | |
| 1.6MG 9% |
|
14% | iron | 5% |
|
1.4MG 8% | |
| 13MG 4% |
|
5% | magnesium | 415% |
|
67MG 22% | |
| 193MG 8% |
|
5% | potassium | 504% |
|
1166MG 51% | |
| 0.04MG 3% |
|
5% | thiamin (Vit B1) | 324% |
|
0.17MG 16% | |
| 0.12MG 11% |
|
5% | riboflavin (Vit B2) | 175% |
|
0.33MG 30% | |
| 3.2MG 23% |
|
5% | niacin (Vit B3) | 37% |
|
4.4MG 31% | |
| 0.24MG 18% |
|
5% | Vitamin B6 | 175% |
|
0.66MG 51% | |
| 0.46MG 9% |
|
5% | pantothenic acid (Vit B5) | 639% |
|
3.4MG 67% | |
| 7.7UG 2% |
|
5% | folate (Vit B9) | >999% |
|
205UG 51% | |
| 2UG 85% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.08MG 1% |
|
5% | Vitamin E | >999% |
|
4.5MG 30% | |
| 2.1UG 2% |
|
5% | Vitamin K | >999% |
|
48UG 54% | |
| 18G 36% |
|
300% | protein | 5% |
|
4.5G 9% | |
| 54MG 13% |
|
64% | choline | 5% |
|
33MG 8% | |
| 0.05MG 4% |
|
5% | copper | 679% |
|
0.39MG 33% | |
| 0.01MG 0.4% |
|
5% | manganese | >999% |
|
0.34MG 19% | |
| 130MG 19% |
|
5% | phosphorus | 5% |
|
124MG 18% | |
| 15UG 27% |
|
>999% | selenium | 5% |
|
0.92UG 2% | |
| 4.3MG 54% |
|
169% | zinc | 5% |
|
1.6MG 20% | |
| 39G | 5% | Water | 326% | 166G | |||
| 5% | Starch | >999% | 0.25G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does beef or avocado contain more calories in 100 grams?Both beef and avocado are high in calories. Beef has 70% more calories than avocado - beef has 277 calories in 100g and avocado has 167 calories.
Is beef or avocado better for protein?
Beef is a fantastic source of protein and it has 11 times more protein than avocado - beef has 25.4g of protein per 100 grams and avocado has 2g of protein.
Does beef or avocado contain more potassium?
Both beef and avocado are high in potassium. Avocado has 80% more potassium than beef - beef has 275mg of potassium in 100 grams and avocado has 507mg of potassium.