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Tuna vs. Avocado — In-Depth Nutrition Comparison

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How are tuna and avocadoes different?

  • Tuna is richer in selenium, vitamin B3, vitamin B12, vitamin B6, and phosphorus, while avocadoes are higher in fiber, vitamin B5, folate, vitamin K, and copper.
  • Tuna covers your daily need for selenium, 196% more than avocadoes.
  • Avocadoes have a higher glycemic index (40) than tuna (0).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Tuna 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.
Tuna
Tuna
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 +44.8%
Contains more IronIron +67.3%
Contains more PhosphorusPhosphorus +540.4%
Contains more SeleniumSelenium +26950%
Contains more CalciumCalcium +200%
Contains more CopperCopper +341.9%
Contains more ZincZinc +42.2%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +992.3%
~equal in Potassium ~485mg

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
Tuna
7
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 +214.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +1169.9%
Contains more Vitamin B6Vitamin B6 +303.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +446.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +613.8%
Contains more Vitamin B5Vitamin B5 +315.9%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +3950%
~equal in Vitamin B2 ~0.13mg

All nutrients comparison - raw data values

Nutrient Tuna Avocado DV% diff.
Selenium 108.2µg 0.4µg 196%
Vitamin B3 22.07mg 1.738mg 127%
Vitamin B12 2.35µg 0µg 98%
Vitamin B6 1.038mg 0.257mg 60%
Protein 29.15g 2g 54%
Phosphorus 333mg 52mg 40%
Fiber 0g 6.7g 27%
Monounsaturated fat 0.138g 9.799g 24%
Fats 0.59g 14.66g 22%
Vitamin B5 0.334mg 1.389mg 21%
Folate 2µg 81µg 20%
Vitamin K 0.1µg 21µg 17%
Cholesterol 47mg 0mg 16%
Copper 0.043mg 0.19mg 16%
Choline 77.6mg 14.2mg 12%
Vitamin E 0.29mg 2.07mg 12%
Polyunsaturated fat 0.175g 1.816g 11%
Vitamin C 0mg 10mg 11%
Vitamin D 2µg 0µg 10%
Vitamin D 82IU 0IU 10%
Saturated fat 0.205g 2.126g 9%
Manganese 0.013mg 0.142mg 6%
Vitamin B1 0.134mg 0.067mg 6%
Iron 0.92mg 0.55mg 5%
Magnesium 42mg 29mg 3%
Carbs 0g 8.53g 3%
Calories 130kcal 160kcal 2%
Vitamin A 22µg 7µg 2%
Sodium 54mg 7mg 2%
Zinc 0.45mg 0.64mg 2%
Vitamin B2 0.137mg 0.13mg 1%
Potassium 527mg 485mg 1%
Calcium 4mg 12mg 1%
Net carbs 0g 1.83g N/A
Sugar 0g 0.66g N/A
Starch 0.11g 0%
Trans fat 0.02g 0g N/A
Tryptophan 0.313mg 0.025mg 0%
Threonine 1.224mg 0.073mg 0%
Isoleucine 1.287mg 0.084mg 0%
Leucine 2.27mg 0.143mg 0%
Lysine 2.565mg 0.132mg 0%
Methionine 0.827mg 0.038mg 0%
Phenylalanine 1.091mg 0.097mg 0%
Valine 1.438mg 0.107mg 0%
Histidine 0.822mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +1357.5%
Contains more FatsFats +2384.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +23.4%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 -90.4%
Contains more Mono. FatMonounsaturated fat +7000.7%
Contains more Poly. FatPolyunsaturated fat +937.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.