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  6. Salmon vs. Avocado

Salmon vs. Avocado — In-Depth Nutrition Comparison

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The main differences between Salmon and Avocado

  • Salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B1, yet Avocado is richer in Fiber, and Vitamin K.
  • Daily need coverage for Vitamin B12 from Salmon is 117% higher.
  • Avocado contains less Cholesterol.

Food types used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Avocados, raw, all commercial varieties.

Infographic

Salmon 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
Salmon
4
:
6
Avocado
Avocado
Contains more Calcium +25%
Contains more Phosphorus +384.6%
Contains more Selenium +10250%
Contains more Iron +61.8%
Contains more Potassium +26.3%
Contains less Sodium -88.5%
Contains more Zinc +48.8%
Contains more Copper +287.8%
Contains more Manganese +787.5%
Equal in Magnesium - 29
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +25%
Contains more Phosphorus +384.6%
Contains more Selenium +10250%
Contains more Iron +61.8%
Contains more Potassium +26.3%
Contains less Sodium -88.5%
Contains more Zinc +48.8%
Contains more Copper +287.8%
Contains more Manganese +787.5%
Equal in Magnesium - 29

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
Salmon
8
:
4
Avocado
Avocado
Contains more Vitamin A +57.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B3 +362.9%
Contains more Vitamin B6 +151.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +81.6%
Contains more Vitamin C +170.3%
Contains more Folate +138.2%
Contains more Vitamin K +20900%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B5 - 1.389
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 A +57.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B3 +362.9%
Contains more Vitamin B6 +151.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +81.6%
Contains more Vitamin C +170.3%
Contains more Folate +138.2%
Contains more Vitamin K +20900%
Equal in Vitamin B2 - 0.13
Equal in Vitamin B5 - 1.389

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
1
:
4
Avocado
Avocado
Contains more Protein +1005%
Contains more Fats +18.7%
Contains more Carbs +∞%
Contains more Water +13.1%
Contains more Other +97.5%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +1005%
Contains more Fats +18.7%
Contains more Carbs +∞%
Contains more Water +13.1%
Contains more Other +97.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
1
:
2
Avocado
Avocado
Contains more Polyunsaturated fat +150.7%
Contains less Saturated Fat -11.3%
Contains more Monounsaturated Fat +134.4%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Polyunsaturated fat +150.7%
Contains less Saturated Fat -11.3%
Contains more Monounsaturated Fat +134.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Avocado Opinion
Net carbs 0g 1.83g Avocado
Protein 22.1g 2g Salmon
Fats 12.35g 14.66g Avocado
Carbs 0g 8.53g Avocado
Calories 206kcal 160kcal Salmon
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0g 0.66g Salmon
Fiber 0g 6.7g Avocado
Calcium 15mg 12mg Salmon
Iron 0.34mg 0.55mg Avocado
Magnesium 30mg 29mg Salmon
Phosphorus 252mg 52mg Salmon
Potassium 384mg 485mg Avocado
Sodium 61mg 7mg Avocado
Zinc 0.43mg 0.64mg Avocado
Copper 0.049mg 0.19mg Avocado
Manganese 0.016mg 0.142mg Avocado
Selenium 41.4µg 0.4µg Salmon
Vitamin A 230IU 146IU Salmon
Vitamin A RAE 69µg 7µg Salmon
Vitamin E 1.14mg 2.07mg Avocado
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 10mg Avocado
Vitamin B1 0.34mg 0.067mg Salmon
Vitamin B2 0.135mg 0.13mg Salmon
Vitamin B3 8.045mg 1.738mg Salmon
Vitamin B5 1.475mg 1.389mg Salmon
Vitamin B6 0.647mg 0.257mg Salmon
Folate 34µg 81µg Avocado
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 21µg Avocado
Tryptophan 0.248mg 0.025mg Salmon
Threonine 0.969mg 0.073mg Salmon
Isoleucine 1.018mg 0.084mg Salmon
Leucine 1.796mg 0.143mg Salmon
Lysine 2.03mg 0.132mg Salmon
Methionine 0.654mg 0.038mg Salmon
Phenylalanine 0.863mg 0.097mg Salmon
Valine 1.139mg 0.107mg Salmon
Histidine 0.651mg 0.049mg Salmon
Cholesterol 63mg 0mg Avocado
Saturated Fat 2.397g 2.126g Avocado
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 9.799g Avocado
Polyunsaturated fat 4.553g 1.816g Salmon
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 Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
110%
Salmon
35%
Avocado
Minerals Daily Need Coverage Score
44%
Salmon
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 0.271g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $12.2)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.