Having spent quality time with an AR and an AK, I'd say they're comparable in terms of recoil, the AK being a little bit rougher on you, but you could shoot either of them all day long.
I've not shot a 30-06, but if you accept .308 as being a near equivalent, all I can say is that it's a completely different class than the other two rounds. In a semi-auto, I can go through 100, 120 rounds before I start thinking that the fun factor is fading.
It shoves you, but it's not uncomfortable by any means, until you've let it shove you a lot.