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  6. Avocado vs. Halibut raw

Avocado vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between avocadoes and halibut raw

  • Avocadoes are higher in fiber, vitamin B5, folate, copper, and vitamin K, yet halibut raw is higher in vitamin D, selenium, vitamin B12, and phosphorus.
  • Halibut raw covers your daily vitamin D needs 183% more than avocadoes.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Fish, halibut, Greenland, raw.

Infographic

Avocado vs Halibut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +11.5%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +81%
Contains more CopperCopper +533.3%
Contains more ZincZinc +60%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +1083.3%
Contains more IronIron +20%
Contains more PhosphorusPhosphorus +215.4%
Contains more SeleniumSelenium +9025%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +183.6%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B5Vitamin B5 +455.6%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +8000%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +335.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +618.5%
~equal in Fats ~13.84g
~equal in Water ~70.27g
~equal in Other ~1.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Mono. FatMonounsaturated fat +17%
Contains more Poly. FatPolyunsaturated fat +32.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 0.4µg 36.5µg 66%
Vitamin B12 0µg 1µg 42%
Fiber 6.7g 0g 27%
Protein 2g 14.37g 25%
Vitamin B5 1.389mg 0.25mg 23%
Folate 81µg 1µg 20%
Copper 0.19mg 0.03mg 18%
Vitamin K 21µg 0.1µg 17%
Phosphorus 52mg 164mg 16%
Cholesterol 0mg 46mg 15%
Vitamin B6 0.257mg 0.42mg 13%
Vitamin C 10mg 0mg 11%
Choline 14.2mg 61.8mg 9%
Vitamin E 2.07mg 0.73mg 9%
Potassium 485mg 268mg 6%
Manganese 0.142mg 0.012mg 6%
Monounsaturated fat 9.799g 8.378g 4%
Vitamin B2 0.13mg 0.08mg 4%
Carbs 8.53g 0g 3%
Sodium 7mg 80mg 3%
Polyunsaturated fat 1.816g 1.367g 3%
Zinc 0.64mg 0.4mg 2%
Saturated fat 2.126g 2.419g 1%
Calories 160kcal 186kcal 1%
Vitamin B3 1.738mg 1.5mg 1%
Vitamin B1 0.067mg 0.06mg 1%
Vitamin A 7µg 14µg 1%
Iron 0.55mg 0.66mg 1%
Calcium 12mg 3mg 1%
Magnesium 29mg 26mg 1%
Fats 14.66g 13.84g 1%
Net carbs 1.83g 0g N/A
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.161mg 0%
Threonine 0.073mg 0.63mg 0%
Isoleucine 0.084mg 0.662mg 0%
Leucine 0.143mg 1.168mg 0%
Lysine 0.132mg 1.32mg 0%
Methionine 0.038mg 0.425mg 0%
Phenylalanine 0.097mg 0.561mg 0%
Valine 0.107mg 0.74mg 0%
Histidine 0.049mg 0.423mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0g 0.089g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Halibut raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
59%
Halibut raw
Minerals Daily Need Coverage Score
21%
Avocado
37%
Halibut raw

Comparison summary

Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 0.293g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $4.2)
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.
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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.