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  6. Avocado vs. Salmon

Avocado vs. Salmon — In-Depth Nutrition Comparison

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The main differences between Avocado and Salmon

  • Avocado is richer in Fiber, and Vitamin K, yet Salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Salmon is 117% higher.

Food types used in this article are Avocados, raw, all commercial varieties and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Avocado vs Salmon 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.
Avocado
Avocado
6
:
4
Salmon
Salmon
Contains more Iron +61.8%
Contains more Potassium +26.3%
Contains less Sodium -88.5%
Contains more Zinc +48.8%
Contains more Copper +287.8%
Contains more Manganese +787.5%
Contains more Calcium +25%
Contains more Phosphorus +384.6%
Contains more Selenium +10250%
Equal in Magnesium - 30
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +61.8%
Contains more Potassium +26.3%
Contains less Sodium -88.5%
Contains more Zinc +48.8%
Contains more Copper +287.8%
Contains more Manganese +787.5%
Contains more Calcium +25%
Contains more Phosphorus +384.6%
Contains more Selenium +10250%
Equal in Magnesium - 30

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.
Avocado
Avocado
4
:
8
Salmon
Salmon
Contains more Vitamin E +81.6%
Contains more Vitamin C +170.3%
Contains more Folate +138.2%
Contains more Vitamin K +20900%
Contains more Vitamin A +57.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B3 +362.9%
Contains more Vitamin B6 +151.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.135
Equal in Vitamin B5 - 1.475
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin E +81.6%
Contains more Vitamin C +170.3%
Contains more Folate +138.2%
Contains more Vitamin K +20900%
Contains more Vitamin A +57.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B3 +362.9%
Contains more Vitamin B6 +151.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.135
Equal in Vitamin B5 - 1.475

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
4
:
1
Salmon
Salmon
Contains more Fats +18.7%
Contains more Carbs +∞%
Contains more Water +13.1%
Contains more Other +97.5%
Contains more Protein +1005%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +18.7%
Contains more Carbs +∞%
Contains more Water +13.1%
Contains more Other +97.5%
Contains more Protein +1005%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Salmon
Salmon
Contains less Saturated Fat -11.3%
Contains more Monounsaturated Fat +134.4%
Contains more Polyunsaturated fat +150.7%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -11.3%
Contains more Monounsaturated Fat +134.4%
Contains more Polyunsaturated fat +150.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Salmon Opinion
Net carbs 1.83g 0g Avocado
Protein 2g 22.1g Salmon
Fats 14.66g 12.35g Avocado
Carbs 8.53g 0g Avocado
Calories 160kcal 206kcal Salmon
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 0g Salmon
Fiber 6.7g 0g Avocado
Calcium 12mg 15mg Salmon
Iron 0.55mg 0.34mg Avocado
Magnesium 29mg 30mg Salmon
Phosphorus 52mg 252mg Salmon
Potassium 485mg 384mg Avocado
Sodium 7mg 61mg Avocado
Zinc 0.64mg 0.43mg Avocado
Copper 0.19mg 0.049mg Avocado
Manganese 0.142mg 0.016mg Avocado
Selenium 0.4µg 41.4µg Salmon
Vitamin A 146IU 230IU Salmon
Vitamin A RAE 7µg 69µg Salmon
Vitamin E 2.07mg 1.14mg Avocado
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 10mg 3.7mg Avocado
Vitamin B1 0.067mg 0.34mg Salmon
Vitamin B2 0.13mg 0.135mg Salmon
Vitamin B3 1.738mg 8.045mg Salmon
Vitamin B5 1.389mg 1.475mg Salmon
Vitamin B6 0.257mg 0.647mg Salmon
Folate 81µg 34µg Avocado
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 21µg 0.1µg Avocado
Tryptophan 0.025mg 0.248mg Salmon
Threonine 0.073mg 0.969mg Salmon
Isoleucine 0.084mg 1.018mg Salmon
Leucine 0.143mg 1.796mg Salmon
Lysine 0.132mg 2.03mg Salmon
Methionine 0.038mg 0.654mg Salmon
Phenylalanine 0.097mg 0.863mg Salmon
Valine 0.107mg 1.139mg Salmon
Histidine 0.049mg 0.651mg Salmon
Cholesterol 0mg 63mg Avocado
Saturated Fat 2.126g 2.397g Avocado
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 9.799g 4.181g Avocado
Polyunsaturated fat 1.816g 4.553g Salmon
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
Avocado Salmon
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
35%
Avocado
110%
Salmon
Minerals Daily Need Coverage Score
21%
Avocado
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 0.271g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $12.2)
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.

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.