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  6. Tuna salad vs. Avocado

Tuna salad vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between Tuna salad and Avocado

  • Tuna salad is higher in Selenium, Vitamin B12, Vitamin B3, and Phosphorus, yet Avocado is higher in Fiber, Vitamin B5, Folate, Vitamin B6, and Potassium.
  • Tuna salad covers your daily Selenium needs 74% more than Avocado.
  • The amount of Sodium in Avocado is lower.

Food varieties used in this article are Fish, tuna salad and Avocados, raw, all commercial varieties.

Infographic

Tuna salad 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.
Tuna salad
Tuna salad
4
:
6
Avocado
Avocado
Contains more Calcium +41.7%
Contains more Iron +81.8%
Contains more Phosphorus +242.3%
Contains more Selenium +10200%
Contains more Magnesium +52.6%
Contains more Potassium +172.5%
Contains less Sodium -98.3%
Contains more Zinc +14.3%
Contains more Copper +31%
Contains more Manganese +255%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +41.7%
Contains more Iron +81.8%
Contains more Phosphorus +242.3%
Contains more Selenium +10200%
Contains more Magnesium +52.6%
Contains more Potassium +172.5%
Contains less Sodium -98.3%
Contains more Zinc +14.3%
Contains more Copper +31%
Contains more Manganese +255%

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.
Tuna salad
Tuna salad
2
:
10
Avocado
Avocado
Contains more Vitamin B3 +285.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +50.5%
Contains more Vitamin C +354.5%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B5 +434.2%
Contains more Vitamin B6 +217.3%
Contains more Folate +912.5%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 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 B3 +285.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +50.5%
Contains more Vitamin C +354.5%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B5 +434.2%
Contains more Vitamin B6 +217.3%
Contains more Folate +912.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Avocado
Avocado
Contains more Protein +702%
Contains more Carbs +10.3%
Contains more Other +34.8%
Contains more Fats +58.3%
Contains more Water +15.9%
Equal in Carbs - 8.53
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 +702%
Contains more Carbs +10.3%
Contains more Other +34.8%
Contains more Fats +58.3%
Contains more Water +15.9%
Equal in Carbs - 8.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Avocado
Avocado
Contains less Saturated Fat -27.4%
Contains more Polyunsaturated fat +127%
Contains more Monounsaturated Fat +239.4%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -27.4%
Contains more Polyunsaturated fat +127%
Contains more Monounsaturated Fat +239.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Avocado Opinion
Net carbs 9.41g 1.83g Tuna salad
Protein 16.04g 2g Tuna salad
Fats 9.26g 14.66g Avocado
Carbs 9.41g 8.53g Tuna salad
Calories 187kcal 160kcal Tuna salad
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Tuna salad
Fiber 0g 6.7g Avocado
Calcium 17mg 12mg Tuna salad
Iron 1mg 0.55mg Tuna salad
Magnesium 19mg 29mg Avocado
Phosphorus 178mg 52mg Tuna salad
Potassium 178mg 485mg Avocado
Sodium 402mg 7mg Avocado
Zinc 0.56mg 0.64mg Avocado
Copper 0.145mg 0.19mg Avocado
Manganese 0.04mg 0.142mg Avocado
Selenium 41.2µg 0.4µg Tuna salad
Vitamin A 97IU 146IU Avocado
Vitamin A RAE 24µg 7µg Tuna salad
Vitamin E 2.07mg Avocado
Vitamin C 2.2mg 10mg Avocado
Vitamin B1 0.031mg 0.067mg Avocado
Vitamin B2 0.07mg 0.13mg Avocado
Vitamin B3 6.7mg 1.738mg Tuna salad
Vitamin B5 0.26mg 1.389mg Avocado
Vitamin B6 0.081mg 0.257mg Avocado
Folate 8µg 81µg Avocado
Vitamin B12 1.2µg 0µg Tuna salad
Vitamin K 21µg Avocado
Tryptophan 0.18mg 0.025mg Tuna salad
Threonine 0.701mg 0.073mg Tuna salad
Isoleucine 0.739mg 0.084mg Tuna salad
Leucine 1.293mg 0.143mg Tuna salad
Lysine 1.457mg 0.132mg Tuna salad
Methionine 0.47mg 0.038mg Tuna salad
Phenylalanine 0.626mg 0.097mg Tuna salad
Valine 0.824mg 0.107mg Tuna salad
Histidine 0.467mg 0.049mg Tuna salad
Cholesterol 13mg 0mg Avocado
Saturated Fat 1.544g 2.126g Tuna salad
Omega-3 - DHA 0.055g 0g Tuna salad
Omega-3 - EPA 0.014g 0g Tuna salad
Monounsaturated Fat 2.887g 9.799g Avocado
Polyunsaturated fat 4.122g 1.816g Tuna salad
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
Tuna salad 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
29%
Tuna salad
35%
Avocado
Minerals Daily Need Coverage Score
49%
Tuna salad
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.582g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 40)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 395mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 13mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.