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  6. Sockeye salmon vs. Avocado

Sockeye salmon vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between sockeye salmon and avocadoes

  • Sockeye salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and choline; however, avocadoes are higher in fiber and folate.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than avocadoes.
  • Avocadoes have less cholesterol.
  • The glycemic index of avocadoes is higher.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Avocados, raw, all commercial varieties.

Infographic

Sockeye 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +24.1%
Contains more PhosphorusPhosphorus +486.5%
Contains more SeleniumSelenium +8775%
Contains more PotassiumPotassium +11.2%
Contains more CopperCopper +150%
Contains more ZincZinc +16.4%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +992.3%
~equal in Calcium ~12mg
~equal in Iron ~0.55mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +134.3%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +482.5%
Contains more Vitamin B6Vitamin B6 +221.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +693%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +1057.1%
~equal in Vitamin B5 ~1.389mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Avocado DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Selenium 35.5µg 0.4µg 64%
Vitamin B3 10.123mg 1.738mg 52%
Protein 26.48g 2g 49%
Vitamin B6 0.827mg 0.257mg 44%
Phosphorus 305mg 52mg 36%
Fiber 0g 6.7g 27%
Monounsaturated fat 1.864g 9.799g 20%
Cholesterol 61mg 0mg 20%
Folate 7µg 81µg 19%
Choline 112.6mg 14.2mg 18%
Vitamin K 0.1µg 21µg 17%
Fats 5.57g 14.66g 14%
Copper 0.076mg 0.19mg 13%
Vitamin C 0mg 10mg 11%
Vitamin B2 0.246mg 0.13mg 9%
Vitamin B1 0.157mg 0.067mg 8%
Vitamin E 0.99mg 2.07mg 7%
Vitamin A 58µg 7µg 6%
Manganese 0.013mg 0.142mg 6%
Saturated fat 0.969g 2.126g 5%
Sodium 92mg 7mg 4%
Carbs 0g 8.53g 3%
Polyunsaturated fat 1.327g 1.816g 3%
Vitamin B5 1.274mg 1.389mg 2%
Magnesium 36mg 29mg 2%
Potassium 436mg 485mg 1%
Zinc 0.55mg 0.64mg 1%
Calories 156kcal 160kcal 0%
Net carbs 0g 1.83g N/A
Calcium 11mg 12mg 0%
Iron 0.52mg 0.55mg 0%
Sugar 0g 0.66g N/A
Starch 0g 0.11g 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.025mg 0%
Threonine 1.247mg 0.073mg 0%
Isoleucine 1.274mg 0.084mg 0%
Leucine 2.185mg 0.143mg 0%
Lysine 2.574mg 0.132mg 0%
Methionine 0.858mg 0.038mg 0%
Phenylalanine 1.086mg 0.097mg 0%
Valine 1.461mg 0.107mg 0%
Histidine 0.711mg 0.049mg 0%
Fructose 0g 0.12g 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.019g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +1224%
Contains more FatsFats +163.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +154.8%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -54.4%
Contains more Mono. FatMonounsaturated fat +425.7%
Contains more Poly. FatPolyunsaturated fat +36.9%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.