Canned Tuna vs. Avocado

Nutrition comparison of Canned Tuna and Avocado


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of canned tuna versus avocado (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in canned tuna and avocado:

  • Both avocado and canned tuna are high in calories and potassium.
  • Avocado has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
  • Avocado has signficantly more Vitamin C than canned tuna.
  • Avocado is an excellent source of dietary fiber.
  • Canned tuna has 63% less saturated fat than avocado.
  • Canned tuna is an excellent source of protein.
  • For omega-3 fatty acids, canned tuna has more dha, epa and dpa than avocado.
Detailed nutritional comparison of canned tuna and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Avocado src

Calories and Carbs

calories

Both avocado and canned tuna are high in calories. Avocado has 30% more calories than canned tuna - avocado has 167 calories per 100 grams and canned tuna has 128 calories.

For macronutrient ratios, canned tuna is much heavier in protein, lighter in carbs and much lighter in fat compared to avocado per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Avocado
Protein 78% 4%
Carbohydrates ~ 19%
Fat 22% 77%
Alcohol ~ ~

carbohydrates

Canned tuna has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Avocado is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - avocado has 6.8g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Avocado and canned tuna contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and canned tuna does not contain significant amounts.

Protein

protein

Canned tuna is an excellent source of protein and it has 11 times more protein than avocado - avocado has 2g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Canned tuna has 63% less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

cholesterol

Avocado has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than canned tuna - avocado has 8.8mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.

Vitamin A

Avocado and canned tuna contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and canned tuna has 6ug of Vitamin A.

Vitamin E

Avocado has more Vitamin E than canned tuna - avocado has 2mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

Avocado has more Vitamin K than canned tuna - avocado has 21ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

Avocado has more thiamin, riboflavin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and avocado contain significant amounts of Vitamin B6.

Canned Tuna Avocado
Thiamin 0.008 MG 0.075 MG
Riboflavin 0.044 MG 0.143 MG
Niacin 5.799 MG 1.912 MG
Pantothenic acid 0.124 MG 1.463 MG
Vitamin B6 0.217 MG 0.287 MG
Folate 2 UG 89 UG
Vitamin B12 1.17 UG ~

Minerals

calcium

Avocado and canned tuna contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Avocado and canned tuna contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Both avocado and canned tuna are high in potassium. Avocado has 114% more potassium than canned tuna - avocado has 507mg of potassium per 100 grams and canned tuna has 237mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than avocado per 100 grams. Both canned tuna and avocado contain significant amounts of alpha linoleic acid (ALA).

Canned Tuna Avocado
alpha linoleic acid 0.071 G 0.125 G
DHA 0.629 G ~
EPA 0.233 G ~
DPA 0.018 G ~
Total 0.951 G 0.125 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than canned tuna per 100 grams.

Canned Tuna Avocado
linoleic acid 0.055 G 1.674 G
other omega 6 ~ 0.015 G
Total 0.055 G 1.689 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Avocado (Avocados, raw, California) .

Canned Tuna g

()
Daily Values (%)

Avocado g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does avocado or canned tuna contain more calories in 100 grams?
Both avocado and canned tuna are high in calories. Avocado has 30% more calories than canned tuna - avocado has 167 calories in 100g and canned tuna has 128 calories.

Is avocado or canned tuna better for protein?
Canned tuna is a fantastic source of protein and it has 11 times more protein than avocado - avocado has 2g of protein per 100 grams and canned tuna has 23.6g of protein.

Does avocado or canned tuna contain more potassium?
Both avocado and canned tuna are high in potassium. Avocado has 110% more potassium than canned tuna - avocado has 507mg of potassium in 100 grams and canned tuna has 237mg of potassium.

Compare Food