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Avocado vs. Tuna — In-Depth Nutrition Comparison

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How are Avocado and Tuna different?

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

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

Infographic

Avocado vs Tuna 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.
:
5
Tuna
Contains more Calcium +200%
Contains less Sodium -87%
Contains more Zinc +42.2%
Contains more Copper +341.9%
Contains more Manganese +992.3%
Contains more Iron +67.3%
Contains more Magnesium +44.8%
Contains more Phosphorus +540.4%
Contains more Selenium +26950%
Equal in Potassium - 527
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +200%
Contains less Sodium -87%
Contains more Zinc +42.2%
Contains more Copper +341.9%
Contains more Manganese +992.3%
Contains more Iron +67.3%
Contains more Magnesium +44.8%
Contains more Phosphorus +540.4%
Contains more Selenium +26950%
Equal in Potassium - 527

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.
:
6
Tuna
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%
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 +∞%
Equal in Vitamin B2 - 0.137
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%
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%
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%
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 +∞%
Equal in Vitamin B2 - 0.137

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Tuna
Contains more Fats +2384.7%
Contains more Carbs +∞%
Contains more Other +23.4%
Contains more Protein +1357.5%
Equal in Water - 68.98
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +2384.7%
Contains more Carbs +∞%
Contains more Other +23.4%
Contains more Protein +1357.5%
Equal in Water - 68.98

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Tuna
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 Avocado Tuna Opinion
Net carbs 1.83g 0g Avocado
Protein 2g 29.15g Tuna
Fats 14.66g 0.59g Avocado
Carbs 8.53g 0g Avocado
Calories 160kcal 130kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 0g Tuna
Fiber 6.7g 0g Avocado
Calcium 12mg 4mg Avocado
Iron 0.55mg 0.92mg Tuna
Magnesium 29mg 42mg Tuna
Phosphorus 52mg 333mg Tuna
Potassium 485mg 527mg Tuna
Sodium 7mg 54mg Avocado
Zinc 0.64mg 0.45mg Avocado
Copper 0.19mg 0.043mg Avocado
Manganese 0.142mg 0.013mg Avocado
Selenium 0.4µg 108.2µg Tuna
Vitamin A 146IU 65IU Avocado
Vitamin A RAE 7µg 22µg Tuna
Vitamin E 2.07mg 0.29mg Avocado
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.134mg Tuna
Vitamin B2 0.13mg 0.137mg Tuna
Vitamin B3 1.738mg 22.07mg Tuna
Vitamin B5 1.389mg 0.334mg Avocado
Vitamin B6 0.257mg 1.038mg Tuna
Folate 81µg 2µg Avocado
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 21µg 0.1µg Avocado
Tryptophan 0.025mg 0.313mg Tuna
Threonine 0.073mg 1.224mg Tuna
Isoleucine 0.084mg 1.287mg Tuna
Leucine 0.143mg 2.27mg Tuna
Lysine 0.132mg 2.565mg Tuna
Methionine 0.038mg 0.827mg Tuna
Phenylalanine 0.097mg 1.091mg Tuna
Valine 0.107mg 1.438mg Tuna
Histidine 0.049mg 0.822mg Tuna
Cholesterol 0mg 47mg Avocado
Trans Fat 0g 0.02g Avocado
Saturated Fat 2.126g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 9.799g 0.138g Avocado
Polyunsaturated fat 1.816g 0.175g Avocado
Omega-6 - Eicosadienoic acid 0g 0.002g 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
Avocado Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
21%
Avocado
88%
Tuna

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.