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  6. Salmon raw vs. Avocado

Salmon raw vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and avocadoes

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, phosphorus, vitamin B2, and vitamin B1; however, avocadoes are higher in fiber and folate.
  • Salmon raw covers your daily need for vitamin B12, 133% more than avocadoes.
  • The glycemic index of avocadoes is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Avocados, raw, all commercial varieties.

Infographic

Salmon raw vs Avocado 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% 30% 83% 17% 86% 5.7% 2.1% 199%
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 IronIron +45.5%
Contains more CopperCopper +31.6%
Contains more PhosphorusPhosphorus +284.6%
Contains more SeleniumSelenium +9025%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +787.5%
~equal in Magnesium ~29mg
~equal in Calcium ~12mg
~equal in Potassium ~485mg
~equal in Zinc ~0.64mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 +71.4%
Contains more Vitamin B1Vitamin B1 +237.3%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B3Vitamin B3 +352.2%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +224%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Avocado DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.4µg 66%
Vitamin B6 0.818mg 0.257mg 43%
Vitamin B3 7.86mg 1.738mg 38%
Protein 19.84g 2g 36%
Fiber 0g 6.7g 27%
Phosphorus 200mg 52mg 21%
Monounsaturated fat 2.103g 9.799g 19%
Vitamin B2 0.38mg 0.13mg 19%
Vitamin K 21µg 18%
Cholesterol 55mg 0mg 18%
Vitamin E 2.07mg 14%
Folate 25µg 81µg 14%
Vitamin B1 0.226mg 0.067mg 13%
Fats 6.34g 14.66g 13%
Vitamin C 0mg 10mg 11%
Copper 0.25mg 0.19mg 7%
Vitamin B5 1.664mg 1.389mg 6%
Manganese 0.016mg 0.142mg 5%
Polyunsaturated fat 2.539g 1.816g 5%
Saturated fat 0.981g 2.126g 5%
Choline 14.2mg 3%
Iron 0.8mg 0.55mg 3%
Carbs 0g 8.53g 3%
Sodium 44mg 7mg 2%
Calories 142kcal 160kcal 1%
Vitamin A 12µg 7µg 1%
Net carbs 0g 1.83g N/A
Magnesium 29mg 29mg 0%
Calcium 12mg 12mg 0%
Potassium 490mg 485mg 0%
Sugar 0.66g N/A
Zinc 0.64mg 0.64mg 0%
Starch 0.11g 0%
Tryptophan 0.222mg 0.025mg 0%
Threonine 0.87mg 0.073mg 0%
Isoleucine 0.914mg 0.084mg 0%
Leucine 1.613mg 0.143mg 0%
Lysine 1.822mg 0.132mg 0%
Methionine 0.587mg 0.038mg 0%
Phenylalanine 0.775mg 0.097mg 0%
Valine 1.022mg 0.107mg 0%
Histidine 0.584mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0.287g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +892%
Contains more OtherOther +236.7%
Contains more FatsFats +131.2%
Contains more CarbsCarbs +∞%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 less Sat. FatSaturated fat -53.9%
Contains more Poly. FatPolyunsaturated fat +39.8%
Contains more Mono. FatMonounsaturated fat +366%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.