Avocado vs. Sardines — In-Depth Nutrition Comparison
Compare
A recap on differences between avocadoes and sardines
- Avocadoes are higher in fiber and folate, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, and vitamin B3.
- Sardines cover your daily vitamin B12 needs 373% more than avocadoes.
- The glycemic index of sardines is lower.
Food varieties used in this article are Avocados, raw, all commercial varieties and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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.
| Contains more PotassiumPotassium | +22.2% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +31.5% |
| Contains more MagnesiumMagnesium | +34.5% |
| Contains more CalciumCalcium | +3083.3% |
| Contains more IronIron | +430.9% |
| Contains more ZincZinc | +104.7% |
| Contains more PhosphorusPhosphorus | +842.3% |
| Contains more SeleniumSelenium | +13075% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +116.4% |
| Contains more Vitamin B6Vitamin B6 | +53.9% |
| Contains more Vitamin KVitamin K | +707.7% |
| Contains more FolateFolate | +710% |
| Contains more Vitamin AVitamin A | +357.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.4% |
| Contains more Vitamin B2Vitamin B2 | +74.6% |
| Contains more Vitamin B3Vitamin B3 | +201.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +428.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 0.4µg | 52.7µg | 95% |
| Phosphorus | 52mg | 490mg | 63% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 2g | 24.62g | 45% |
| Calcium | 12mg | 382mg | 37% |
| Iron | 0.55mg | 2.92mg | 30% |
| Fiber | 6.7g | 0g | 27% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin B3 | 1.738mg | 5.245mg | 22% |
| Polyunsaturated fat | 1.816g | 5.148g | 22% |
| Folate | 81µg | 10µg | 18% |
| Vitamin B5 | 1.389mg | 0.642mg | 15% |
| Monounsaturated fat | 9.799g | 3.869g | 15% |
| Vitamin K | 21µg | 2.6µg | 15% |
| Sodium | 7mg | 307mg | 13% |
| Choline | 14.2mg | 75mg | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Vitamin B6 | 0.257mg | 0.167mg | 7% |
| Vitamin B2 | 0.13mg | 0.227mg | 7% |
| Zinc | 0.64mg | 1.31mg | 6% |
| Fats | 14.66g | 11.45g | 5% |
| Potassium | 485mg | 397mg | 3% |
| Saturated fat | 2.126g | 1.528g | 3% |
| Vitamin A | 7µg | 32µg | 3% |
| Carbs | 8.53g | 0g | 3% |
| Calories | 160kcal | 208kcal | 2% |
| Magnesium | 29mg | 39mg | 2% |
| Vitamin B1 | 0.067mg | 0.08mg | 1% |
| Manganese | 0.142mg | 0.108mg | 1% |
| Net carbs | 1.83g | 0g | N/A |
| Sugar | 0.66g | 0g | N/A |
| Copper | 0.19mg | 0.186mg | 0% |
| Starch | 0.11g | 0% | |
| Vitamin E | 2.07mg | 2.04mg | 0% |
| Tryptophan | 0.025mg | 0.276mg | 0% |
| Threonine | 0.073mg | 1.079mg | 0% |
| Isoleucine | 0.084mg | 1.134mg | 0% |
| Leucine | 0.143mg | 2.001mg | 0% |
| Lysine | 0.132mg | 2.26mg | 0% |
| Methionine | 0.038mg | 0.729mg | 0% |
| Phenylalanine | 0.097mg | 0.961mg | 0% |
| Valine | 0.107mg | 1.268mg | 0% |
| Histidine | 0.049mg | 0.725mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +28% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +22.8% |
| Contains more ProteinProtein | +1131% |
| Contains more OtherOther | +173.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +153.3% |
| Contains less Sat. FatSaturated fat | -28.1% |
| Contains more Poly. FatPolyunsaturated fat | +183.5% |
