Raw Beef vs. Avocado
Nutrition comparison of Raw Beef and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and avocado:
- Both raw beef and avocado are high in calories and potassium.
- Avocado has more pantothenic acid and folate, however, raw beef contains more Vitamin B12.
- Avocado has signficantly less trans fat than raw beef.
- Avocado has signficantly more Vitamin C than raw beef.
- Avocado is an excellent source of dietary fiber.
- Raw beef is an excellent source of protein.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and avocado are high in calories. Raw beef has 99% more calories than avocado - raw beef has 332 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, raw beef is heavier in protein, lighter in carbs and heavier in fat compared to avocado per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Avocado | |
|---|---|---|
| Protein | 18% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 82% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than raw beef - avocado has 6.8g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Avocado and raw beef contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 632% more protein than avocado - raw beef has 14.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and avocado has 82% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Avocado has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than raw beef - avocado has 8.8mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and avocado contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin D
Raw beef and avocado contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 10 times more Vitamin E than raw beef - raw beef has 0.17mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Raw beef and avocado contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more pantothenic acid and folate, however, raw beef contains more Vitamin B12. Both raw beef and avocado contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raw Beef | Avocado | |
|---|---|---|
| Thiamin | 0.044 MG | 0.075 MG |
| Riboflavin | 0.151 MG | 0.143 MG |
| Niacin | 3.382 MG | 1.912 MG |
| Pantothenic acid | 0.395 MG | 1.463 MG |
| Vitamin B6 | 0.278 MG | 0.287 MG |
| Folate | 9 UG | 89 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Raw beef has 85% more calcium than avocado - raw beef has 24mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Raw beef has 169% more iron than avocado - raw beef has 1.6mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both raw beef and avocado are high in potassium. Avocado has 133% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and avocado contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.125 G |
| Total | 0.084 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Avocado | |
|---|---|---|
| other omega 6 | 0.019 G | 0.015 G |
| linoleic acid | 0.577 G | 1.674 G |
| Total | 0.596 G | 1.689 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Raw Beef or Avocado .
Raw Beef g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or avocado contain more calories in 100 grams?Both raw beef and avocado are high in calories. Raw beef has 100% more calories than avocado - raw beef has 332 calories in 100g and avocado has 167 calories.
Does raw beef or avocado contain more potassium?
Both raw beef and avocado are high in potassium. Avocado has 130% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and avocado has 507mg of potassium.