Salmon vs. Avocado — In-Depth Nutrition Comparison
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The main differences between salmon and avocados
- Salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B1, yet avocados are richer in fiber and vitamin K.
- Daily need coverage for vitamin B12 for salmon is 117% higher.
- Avocados contain less cholesterol.
- Salmon has a lower glycemic index than avocados.
Food types used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Avocados, raw, all commercial varieties.
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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.
| Contains more CalciumCalcium | +25% |
| Contains more PhosphorusPhosphorus | +384.6% |
| Contains more SeleniumSelenium | +10250% |
| Contains more PotassiumPotassium | +26.3% |
| Contains more IronIron | +61.8% |
| Contains more CopperCopper | +287.8% |
| Contains more ZincZinc | +48.8% |
| Contains less SodiumSodium | -88.5% |
| Contains more ManganeseManganese | +787.5% |
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.
| Contains more Vitamin AVitamin A | +885.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +407.5% |
| Contains more Vitamin B3Vitamin B3 | +362.9% |
| Contains more Vitamin B6Vitamin B6 | +151.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +170.3% |
| Contains more Vitamin EVitamin E | +81.6% |
| Contains more Vitamin KVitamin K | +20900% |
| Contains more FolateFolate | +138.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.8µg | 0µg | 117% |
| Selenium | 41.4µg | 0.4µg | 75% |
| Vitamin D | 526 IU | 0 IU | 66% |
| Vitamin D | 13.1µg | 0µg | 66% |
| Protein | 22.1g | 2g | 40% |
| Vitamin B3 | 8.045mg | 1.738mg | 39% |
| Vitamin B6 | 0.647mg | 0.257mg | 30% |
| Phosphorus | 252mg | 52mg | 29% |
| Fiber | 0g | 6.7g | 27% |
| Vitamin B1 | 0.34mg | 0.067mg | 23% |
| Cholesterol | 63mg | 0mg | 21% |
| Polyunsaturated fat | 4.553g | 1.816g | 18% |
| Vitamin K | 0.1µg | 21µg | 17% |
| Copper | 0.049mg | 0.19mg | 16% |
| Choline | 90.5mg | 14.2mg | 14% |
| Monounsaturated fat | 4.181g | 9.799g | 14% |
| Folate | 34µg | 81µg | 12% |
| Vitamin C | 3.7mg | 10mg | 7% |
| Vitamin A | 69µg | 7µg | 7% |
| Vitamin E | 1.14mg | 2.07mg | 6% |
| Manganese | 0.016mg | 0.142mg | 5% |
| Fats | 12.35g | 14.66g | 4% |
| Carbs | 0g | 8.53g | 3% |
| Potassium | 384mg | 485mg | 3% |
| Iron | 0.34mg | 0.55mg | 3% |
| Calories | 206kcal | 160kcal | 2% |
| Zinc | 0.43mg | 0.64mg | 2% |
| Sodium | 61mg | 7mg | 2% |
| Vitamin B5 | 1.475mg | 1.389mg | 2% |
| Saturated fat | 2.397g | 2.126g | 1% |
| Net carbs | 0g | 1.83g | N/A |
| Magnesium | 30mg | 29mg | 0% |
| Calcium | 15mg | 12mg | 0% |
| Sugar | 0g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Vitamin B2 | 0.135mg | 0.13mg | 0% |
| Tryptophan | 0.248mg | 0.025mg | 0% |
| Threonine | 0.969mg | 0.073mg | 0% |
| Isoleucine | 1.018mg | 0.084mg | 0% |
| Leucine | 1.796mg | 0.143mg | 0% |
| Lysine | 2.03mg | 0.132mg | 0% |
| Methionine | 0.654mg | 0.038mg | 0% |
| Phenylalanine | 0.863mg | 0.097mg | 0% |
| Valine | 1.139mg | 0.107mg | 0% |
| Histidine | 0.651mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.69g | 0g | N/A |
| Omega-3 - DHA | 1.457g | 0g | N/A |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-3 - DPA | 0.17g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1005% |
| Contains more FatsFats | +18.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.1% |
| Contains more OtherOther | +97.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +150.7% |
| Contains less Sat. FatSaturated fat | -11.3% |
| Contains more Mono. FatMonounsaturated fat | +134.4% |
