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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 Avocado

  • Salmon raw has more Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Phosphorus, Vitamin B2, and Vitamin B1, however, Avocado is higher in Fiber, and Folate.
  • Salmon raw covers your daily need of Vitamin B12 133% more than Avocado.

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.
Salmon raw
Salmon raw
5
:
2
Avocado
Avocado
Contains more Iron +45.5%
Contains more Phosphorus +284.6%
Contains more Copper +31.6%
Contains more Selenium +9025%
Contains less Sodium -84.1%
Contains more Manganese +787.5%
Equal in Calcium - 12
Equal in Magnesium - 29
Equal in Potassium - 485
Equal in Zinc - 0.64
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Iron +45.5%
Contains more Phosphorus +284.6%
Contains more Copper +31.6%
Contains more Selenium +9025%
Contains less Sodium -84.1%
Contains more Manganese +787.5%
Equal in Calcium - 12
Equal in Magnesium - 29
Equal in Potassium - 485
Equal in Zinc - 0.64

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.
Salmon raw
Salmon raw
6
:
6
Avocado
Avocado
Contains more Vitamin B1 +237.3%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +352.2%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +218.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +265%
Contains more Vitamin C +∞%
Contains more Folate +224%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Avocado
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%
Contains more Vitamin B1 +237.3%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +352.2%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +218.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +265%
Contains more Vitamin C +∞%
Contains more Folate +224%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
3
Avocado
Avocado
Contains more Protein +892%
Contains more Other +236.7%
Contains more Fats +131.2%
Contains more Carbs +∞%
Equal in Water - 73.23
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Avocado
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 Protein +892%
Contains more Other +236.7%
Contains more Fats +131.2%
Contains more Carbs +∞%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Avocado
Avocado
Contains less Saturated Fat -53.9%
Contains more Polyunsaturated fat +39.8%
Contains more Monounsaturated Fat +366%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -53.9%
Contains more Polyunsaturated fat +39.8%
Contains more Monounsaturated Fat +366%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Avocado
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Avocado Opinion
Net carbs 0g 1.83g Avocado
Protein 19.84g 2g Salmon raw
Fats 6.34g 14.66g Avocado
Carbs 0g 8.53g Avocado
Calories 142kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Salmon raw
Fiber 0g 6.7g Avocado
Calcium 12mg 12mg
Iron 0.8mg 0.55mg Salmon raw
Magnesium 29mg 29mg
Phosphorus 200mg 52mg Salmon raw
Potassium 490mg 485mg Salmon raw
Sodium 44mg 7mg Avocado
Zinc 0.64mg 0.64mg
Copper 0.25mg 0.19mg Salmon raw
Manganese 0.016mg 0.142mg Avocado
Selenium 36.5µg 0.4µg Salmon raw
Vitamin A 40IU 146IU Avocado
Vitamin A RAE 12µg 7µg Salmon raw
Vitamin E 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.226mg 0.067mg Salmon raw
Vitamin B2 0.38mg 0.13mg Salmon raw
Vitamin B3 7.86mg 1.738mg Salmon raw
Vitamin B5 1.664mg 1.389mg Salmon raw
Vitamin B6 0.818mg 0.257mg Salmon raw
Folate 25µg 81µg Avocado
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 21µg Avocado
Tryptophan 0.222mg 0.025mg Salmon raw
Threonine 0.87mg 0.073mg Salmon raw
Isoleucine 0.914mg 0.084mg Salmon raw
Leucine 1.613mg 0.143mg Salmon raw
Lysine 1.822mg 0.132mg Salmon raw
Methionine 0.587mg 0.038mg Salmon raw
Phenylalanine 0.775mg 0.097mg Salmon raw
Valine 1.022mg 0.107mg Salmon raw
Histidine 0.584mg 0.049mg Salmon raw
Cholesterol 55mg 0mg Avocado
Saturated Fat 0.981g 2.126g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 9.799g Avocado
Polyunsaturated fat 2.539g 1.816g Salmon raw
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
Salmon raw Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
35%
Avocado
Minerals Daily Need Coverage Score
49%
Salmon raw
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 1.145g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $12.2)
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. 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.