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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
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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.
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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
113%
Sockeye salmon
32%
Avocado
Minerals Daily Need Coverage Score
47%
Sockeye salmon
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 1.157g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 85mg)
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.
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. 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.