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Tuna salad vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between tuna salad and avocadoes

  • Tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus, yet avocadoes are higher in fiber, vitamin B5, folate, vitamin B6, and potassium.
  • Tuna salad covers your daily selenium needs 74% more than avocadoes.
  • The amount of sodium in avocadoes 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 CalciumCalcium +41.7%
Contains more IronIron +81.8%
Contains more PhosphorusPhosphorus +242.3%
Contains more SeleniumSelenium +10200%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +172.5%
Contains more CopperCopper +31%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +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.
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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 +242.9%
Contains more Vitamin B3Vitamin B3 +285.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin B1Vitamin B1 +116.1%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B5Vitamin B5 +434.2%
Contains more Vitamin B6Vitamin B6 +217.3%
Contains more FolateFolate +912.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Avocado DV% diff.
Selenium 41.2µg 0.4µg 74%
Vitamin B12 1.2µg 0µg 50%
Vitamin B3 6.7mg 1.738mg 31%
Protein 16.04g 2g 28%
Fiber 0g 6.7g 27%
Vitamin B5 0.26mg 1.389mg 23%
Phosphorus 178mg 52mg 18%
Vitamin K 21µg 18%
Folate 8µg 81µg 18%
Monounsaturated fat 2.887g 9.799g 17%
Sodium 402mg 7mg 17%
Polyunsaturated fat 4.122g 1.816g 15%
Vitamin E 2.07mg 14%
Vitamin B6 0.081mg 0.257mg 14%
Vitamin C 2.2mg 10mg 9%
Potassium 178mg 485mg 9%
Fats 9.26g 14.66g 8%
Iron 1mg 0.55mg 6%
Vitamin B2 0.07mg 0.13mg 5%
Copper 0.145mg 0.19mg 5%
Manganese 0.04mg 0.142mg 4%
Cholesterol 13mg 0mg 4%
Choline 14.2mg 3%
Saturated fat 1.544g 2.126g 3%
Vitamin B1 0.031mg 0.067mg 3%
Vitamin A 24µg 7µg 2%
Magnesium 19mg 29mg 2%
Calories 187kcal 160kcal 1%
Zinc 0.56mg 0.64mg 1%
Calcium 17mg 12mg 1%
Carbs 9.41g 8.53g 0%
Net carbs 9.41g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.18mg 0.025mg 0%
Threonine 0.701mg 0.073mg 0%
Isoleucine 0.739mg 0.084mg 0%
Leucine 1.293mg 0.143mg 0%
Lysine 1.457mg 0.132mg 0%
Methionine 0.47mg 0.038mg 0%
Phenylalanine 0.626mg 0.097mg 0%
Valine 0.824mg 0.107mg 0%
Histidine 0.467mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DHA 0.055g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +702%
Contains more OtherOther +34.8%
Contains more FatsFats +58.3%
Contains more WaterWater +15.9%
~equal in Carbs ~8.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 -27.4%
Contains more Poly. FatPolyunsaturated fat +127%
Contains more Mono. FatMonounsaturated fat +239.4%

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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. 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.