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  6. Avocado vs. Salmon raw

Avocado vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between Avocado and Salmon raw

  • Avocado has more Fiber, and Folate, however, Salmon raw is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Vitamin B2, and Vitamin B1.
  • Salmon raw covers your daily need of Vitamin B12 133% more than Avocado.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Fish, salmon, Atlantic, wild, raw.

Infographic

Avocado vs Salmon raw 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
2
:
5
Salmon raw
Salmon raw
Contains less Sodium -84.1%
Contains more Manganese +787.5%
Contains more Iron +45.5%
Contains more Phosphorus +284.6%
Contains more Copper +31.6%
Contains more Selenium +9025%
Equal in Calcium - 12
Equal in Magnesium - 29
Equal in Potassium - 490
Equal in Zinc - 0.64
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains less Sodium -84.1%
Contains more Manganese +787.5%
Contains more Iron +45.5%
Contains more Phosphorus +284.6%
Contains more Copper +31.6%
Contains more Selenium +9025%
Equal in Calcium - 12
Equal in Magnesium - 29
Equal in Potassium - 490
Equal in Zinc - 0.64

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
6
:
6
Salmon raw
Salmon raw
Contains more Vitamin A +265%
Contains more Vitamin C +∞%
Contains more Folate +224%
Contains more Vitamin B1 +237.3%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +352.2%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +218.3%
Contains more Vitamin B12 +∞%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +265%
Contains more Vitamin C +∞%
Contains more Folate +224%
Contains more Vitamin B1 +237.3%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +352.2%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +218.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Salmon raw
Salmon raw
Contains more Fats +131.2%
Contains more Carbs +∞%
Contains more Protein +892%
Contains more Other +236.7%
Equal in Water - 68.5
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 raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +131.2%
Contains more Carbs +∞%
Contains more Protein +892%
Contains more Other +236.7%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
1
:
2
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +366%
Contains less Saturated Fat -53.9%
Contains more Polyunsaturated fat +39.8%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +366%
Contains less Saturated Fat -53.9%
Contains more Polyunsaturated fat +39.8%

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 raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Salmon raw Opinion
Net carbs 1.83g 0g Avocado
Protein 2g 19.84g Salmon raw
Fats 14.66g 6.34g Avocado
Carbs 8.53g 0g Avocado
Calories 160kcal 142kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Salmon raw
Fiber 6.7g 0g Avocado
Calcium 12mg 12mg
Iron 0.55mg 0.8mg Salmon raw
Magnesium 29mg 29mg
Phosphorus 52mg 200mg Salmon raw
Potassium 485mg 490mg Salmon raw
Sodium 7mg 44mg Avocado
Zinc 0.64mg 0.64mg
Copper 0.19mg 0.25mg Salmon raw
Manganese 0.142mg 0.016mg Avocado
Selenium 0.4µg 36.5µg Salmon raw
Vitamin A 146IU 40IU Avocado
Vitamin A RAE 7µg 12µg Salmon raw
Vitamin E 2.07mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.226mg Salmon raw
Vitamin B2 0.13mg 0.38mg Salmon raw
Vitamin B3 1.738mg 7.86mg Salmon raw
Vitamin B5 1.389mg 1.664mg Salmon raw
Vitamin B6 0.257mg 0.818mg Salmon raw
Folate 81µg 25µg Avocado
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 21µg Avocado
Tryptophan 0.025mg 0.222mg Salmon raw
Threonine 0.073mg 0.87mg Salmon raw
Isoleucine 0.084mg 0.914mg Salmon raw
Leucine 0.143mg 1.613mg Salmon raw
Lysine 0.132mg 1.822mg Salmon raw
Methionine 0.038mg 0.587mg Salmon raw
Phenylalanine 0.097mg 0.775mg Salmon raw
Valine 0.107mg 1.022mg Salmon raw
Histidine 0.049mg 0.584mg Salmon raw
Cholesterol 0mg 55mg Avocado
Saturated Fat 2.126g 0.981g Salmon raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 9.799g 2.103g Avocado
Polyunsaturated fat 1.816g 2.539g Salmon raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
Minerals Daily Need Coverage Score
21%
Avocado
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 1.145g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $12.2)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.