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  6. Chinook salmon vs. Avocado

Chinook salmon vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between chinook salmon and avocadoes?

  • Chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, magnesium, and vitamin B6, yet avocadoes are higher in fiber, copper, and folate.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% more.
  • The glycemic index of chinook salmon is lower.

We used Fish, salmon, chinook, cooked, dry heat and Avocados, raw, all commercial varieties types in this article.

Infographic

Chinook salmon vs Avocado infographic
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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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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%
Contains more MagnesiumMagnesium +320.7%
Contains more CalciumCalcium +133.3%
Contains more IronIron +65.5%
Contains more PhosphorusPhosphorus +613.5%
Contains more SeleniumSelenium +11600%
Contains more CopperCopper +258.5%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +647.4%
~equal in Potassium ~485mg

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
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%
Contains more Vitamin AVitamin A +2028.6%
Contains more Vitamin B2Vitamin B2 +18.5%
Contains more Vitamin B3Vitamin B3 +478%
Contains more Vitamin B6Vitamin B6 +79.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +143.9%
Contains more Vitamin B1Vitamin B1 +52.3%
Contains more Vitamin B5Vitamin B5 +60.6%
Contains more FolateFolate +131.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Avocado DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 0.4µg 84%
Vitamin B3 10.045mg 1.738mg 52%
Protein 25.72g 2g 47%
Phosphorus 371mg 52mg 46%
Cholesterol 85mg 0mg 28%
Fiber 0g 6.7g 27%
Magnesium 122mg 29mg 22%
Vitamin K 21µg 18%
Vitamin A 149µg 7µg 16%
Vitamin B6 0.462mg 0.257mg 16%
Copper 0.053mg 0.19mg 15%
Vitamin E 2.07mg 14%
Folate 35µg 81µg 12%
Monounsaturated fat 5.742g 9.799g 10%
Vitamin B5 0.865mg 1.389mg 10%
Vitamin C 4.1mg 10mg 7%
Polyunsaturated fat 2.662g 1.816g 6%
Iron 0.91mg 0.55mg 5%
Saturated fat 3.214g 2.126g 5%
Manganese 0.019mg 0.142mg 5%
Calories 231kcal 160kcal 4%
Choline 14.2mg 3%
Carbs 0g 8.53g 3%
Vitamin B1 0.044mg 0.067mg 2%
Vitamin B2 0.154mg 0.13mg 2%
Sodium 60mg 7mg 2%
Calcium 28mg 12mg 2%
Fats 13.38g 14.66g 2%
Zinc 0.56mg 0.64mg 1%
Potassium 505mg 485mg 1%
Net carbs 0g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.288mg 0.025mg 0%
Threonine 1.127mg 0.073mg 0%
Isoleucine 1.185mg 0.084mg 0%
Leucine 2.09mg 0.143mg 0%
Lysine 2.362mg 0.132mg 0%
Methionine 0.761mg 0.038mg 0%
Phenylalanine 1.004mg 0.097mg 0%
Valine 1.325mg 0.107mg 0%
Histidine 0.757mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0.296g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1186%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.6%
~equal in Fats ~14.66g
~equal in Other ~1.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +46.6%
Contains less Sat. FatSaturated fat -33.9%
Contains more Mono. FatMonounsaturated fat +70.7%

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.