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Avocado vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between avocadoes and tuna salad

  • Avocadoes are higher in fiber, vitamin B5, folate, vitamin B6, and potassium, yet tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Tuna salad covers your daily selenium needs 74% more than avocadoes.
  • The amount of sodium in avocadoes is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Fish, tuna salad.

Infographic

Avocado vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +172.5%
Contains more CopperCopper +31%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +255%
Contains more CalciumCalcium +41.7%
Contains more IronIron +81.8%
Contains more PhosphorusPhosphorus +242.3%
Contains more SeleniumSelenium +10200%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +116.1%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B5Vitamin B5 +434.2%
Contains more Vitamin B6Vitamin B6 +217.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +912.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +242.9%
Contains more Vitamin B3Vitamin B3 +285.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Avocado Tuna salad DV% diff.
Selenium 0.4µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 1.738mg 6.7mg 31%
Protein 2g 16.04g 28%
Fiber 6.7g 0g 27%
Vitamin B5 1.389mg 0.26mg 23%
Phosphorus 52mg 178mg 18%
Vitamin K 21µg 18%
Folate 81µg 8µg 18%
Monounsaturated fat 9.799g 2.887g 17%
Sodium 7mg 402mg 17%
Polyunsaturated fat 1.816g 4.122g 15%
Vitamin E 2.07mg 14%
Vitamin B6 0.257mg 0.081mg 14%
Vitamin C 10mg 2.2mg 9%
Potassium 485mg 178mg 9%
Fats 14.66g 9.26g 8%
Iron 0.55mg 1mg 6%
Vitamin B2 0.13mg 0.07mg 5%
Copper 0.19mg 0.145mg 5%
Manganese 0.142mg 0.04mg 4%
Cholesterol 0mg 13mg 4%
Choline 14.2mg 3%
Saturated fat 2.126g 1.544g 3%
Vitamin B1 0.067mg 0.031mg 3%
Vitamin A 7µg 24µg 2%
Magnesium 29mg 19mg 2%
Calories 160kcal 187kcal 1%
Zinc 0.64mg 0.56mg 1%
Calcium 12mg 17mg 1%
Carbs 8.53g 9.41g 0%
Net carbs 1.83g 9.41g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.18mg 0%
Threonine 0.073mg 0.701mg 0%
Isoleucine 0.084mg 0.739mg 0%
Leucine 0.143mg 1.293mg 0%
Lysine 0.132mg 1.457mg 0%
Methionine 0.038mg 0.47mg 0%
Phenylalanine 0.097mg 0.626mg 0%
Valine 0.107mg 0.824mg 0%
Histidine 0.049mg 0.467mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more FatsFats +58.3%
Contains more WaterWater +15.9%
Contains more ProteinProtein +702%
Contains more CarbsCarbs +10.3%
Contains more OtherOther +34.8%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +239.4%
Contains less Sat. FatSaturated fat -27.4%
Contains more Poly. FatPolyunsaturated fat +127%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.