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  6. Avocado vs. Tuna Bluefin

Avocado vs. Tuna Bluefin — In-Depth Nutrition Comparison

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A recap on the differences between avocadoes and tuna Bluefin

  • Avocadoes are higher in fiber and folate, yet tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, vitamin A, phosphorus, vitamin B6, and vitamin B1.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than avocadoes.
  • The glycemic index of tuna Bluefin is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Avocado vs Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +50.2%
Contains more CopperCopper +72.7%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +610%
Contains more MagnesiumMagnesium +120.7%
Contains more IronIron +138.2%
Contains more ZincZinc +20.3%
Contains more PhosphorusPhosphorus +526.9%
Contains more SeleniumSelenium +11600%

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3950%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +10714.3%
Contains more Vitamin B1Vitamin B1 +314.9%
Contains more Vitamin B2Vitamin B2 +135.4%
Contains more Vitamin B3Vitamin B3 +506.4%
Contains more Vitamin B6Vitamin B6 +104.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.37mg

All nutrients comparison - raw data values

Nutrient Avocado Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Selenium 0.4µg 46.8µg 84%
Vitamin A 7µg 757µg 83%
Protein 2g 29.91g 56%
Vitamin B3 1.738mg 10.54mg 55%
Phosphorus 52mg 326mg 39%
Fiber 6.7g 0g 27%
Vitamin B6 0.257mg 0.525mg 21%
Folate 81µg 2µg 20%
Monounsaturated fat 9.799g 2.053g 19%
Vitamin K 21µg 18%
Vitamin B1 0.067mg 0.278mg 18%
Cholesterol 0mg 49mg 16%
Vitamin B2 0.13mg 0.306mg 14%
Vitamin E 2.07mg 14%
Fats 14.66g 6.28g 13%
Vitamin C 10mg 0mg 11%
Iron 0.55mg 1.31mg 10%
Copper 0.19mg 0.11mg 9%
Magnesium 29mg 64mg 8%
Manganese 0.142mg 0.02mg 5%
Potassium 485mg 323mg 5%
Choline 14.2mg 3%
Carbs 8.53g 0g 3%
Sodium 7mg 50mg 2%
Saturated fat 2.126g 1.612g 2%
Calories 160kcal 184kcal 1%
Zinc 0.64mg 0.77mg 1%
Net carbs 1.83g 0g N/A
Calcium 12mg 10mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Vitamin B5 1.389mg 1.37mg 0%
Polyunsaturated fat 1.816g 1.844g 0%
Tryptophan 0.025mg 0.335mg 0%
Threonine 0.073mg 1.311mg 0%
Isoleucine 0.084mg 1.378mg 0%
Leucine 0.143mg 2.431mg 0%
Lysine 0.132mg 2.747mg 0%
Methionine 0.038mg 0.885mg 0%
Phenylalanine 0.097mg 1.168mg 0%
Valine 0.107mg 1.541mg 0%
Histidine 0.049mg 0.88mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0g 0.16g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more FatsFats +133.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.9%
Contains more ProteinProtein +1395.5%
Contains more OtherOther +198.7%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains more Mono. FatMonounsaturated fat +377.3%
Contains less Sat. FatSaturated fat -24.2%
~equal in Polyunsaturated fat ~1.844g

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 Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.