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  6. Tuna vs. Avocado

Tuna vs. Avocado — In-Depth Nutrition Comparison

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How are Tuna and Avocado different?

  • Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus, while Avocado is higher in Fiber, Vitamin B5, Folate, Vitamin K, and Copper.
  • Tuna covers your daily need of Selenium 196% more than Avocado.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Tuna 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.
Tuna
Tuna
5
:
5
Avocado
Avocado
Contains more Iron +67.3%
Contains more Magnesium +44.8%
Contains more Phosphorus +540.4%
Contains more Selenium +26950%
Contains more Calcium +200%
Contains less Sodium -87%
Contains more Zinc +42.2%
Contains more Copper +341.9%
Contains more Manganese +992.3%
Equal in Potassium - 485
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Iron +67.3%
Contains more Magnesium +44.8%
Contains more Phosphorus +540.4%
Contains more Selenium +26950%
Contains more Calcium +200%
Contains less Sodium -87%
Contains more Zinc +42.2%
Contains more Copper +341.9%
Contains more Manganese +992.3%
Equal in Potassium - 485

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.
Tuna
Tuna
6
:
6
Avocado
Avocado
Contains more Vitamin D +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +1169.9%
Contains more Vitamin B6 +303.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +124.6%
Contains more Vitamin E +613.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +315.9%
Contains more Folate +3950%
Contains more Vitamin K +20900%
Equal in Vitamin B2 - 0.13
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +1169.9%
Contains more Vitamin B6 +303.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +124.6%
Contains more Vitamin E +613.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +315.9%
Contains more Folate +3950%
Contains more Vitamin K +20900%
Equal in Vitamin B2 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
:
4
Avocado
Avocado
Contains more Protein +1357.5%
Contains more Fats +2384.7%
Contains more Carbs +∞%
Contains more Other +23.4%
Equal in Water - 73.23
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Avocado
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 Protein +1357.5%
Contains more Fats +2384.7%
Contains more Carbs +∞%
Contains more Other +23.4%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Avocado
Avocado
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +7000.7%
Contains more Polyunsaturated fat +937.7%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +7000.7%
Contains more Polyunsaturated fat +937.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Avocado
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Avocado Opinion
Net carbs 0g 1.83g Avocado
Protein 29.15g 2g Tuna
Fats 0.59g 14.66g Avocado
Carbs 0g 8.53g Avocado
Calories 130kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0g 0.66g Tuna
Fiber 0g 6.7g Avocado
Calcium 4mg 12mg Avocado
Iron 0.92mg 0.55mg Tuna
Magnesium 42mg 29mg Tuna
Phosphorus 333mg 52mg Tuna
Potassium 527mg 485mg Tuna
Sodium 54mg 7mg Avocado
Zinc 0.45mg 0.64mg Avocado
Copper 0.043mg 0.19mg Avocado
Manganese 0.013mg 0.142mg Avocado
Selenium 108.2µg 0.4µg Tuna
Vitamin A 65IU 146IU Avocado
Vitamin A RAE 22µg 7µg Tuna
Vitamin E 0.29mg 2.07mg Avocado
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.134mg 0.067mg Tuna
Vitamin B2 0.137mg 0.13mg Tuna
Vitamin B3 22.07mg 1.738mg Tuna
Vitamin B5 0.334mg 1.389mg Avocado
Vitamin B6 1.038mg 0.257mg Tuna
Folate 2µg 81µg Avocado
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 21µg Avocado
Tryptophan 0.313mg 0.025mg Tuna
Threonine 1.224mg 0.073mg Tuna
Isoleucine 1.287mg 0.084mg Tuna
Leucine 2.27mg 0.143mg Tuna
Lysine 2.565mg 0.132mg Tuna
Methionine 0.827mg 0.038mg Tuna
Phenylalanine 1.091mg 0.097mg Tuna
Valine 1.438mg 0.107mg Tuna
Histidine 0.822mg 0.049mg Tuna
Cholesterol 47mg 0mg Avocado
Trans Fat 0.02g 0g Avocado
Saturated Fat 0.205g 2.126g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 9.799g Avocado
Polyunsaturated fat 0.175g 1.816g Avocado
Omega-6 - Eicosadienoic acid 0.002g 0g Tuna
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
92%
Tuna
35%
Avocado
Minerals Daily Need Coverage Score
88%
Tuna
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.921g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 40)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.