Salmon vs. Avocado
Nutrition comparison of Salmon and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and avocado:
- Both avocado and salmon are high in calories and potassium.
- Avocado has signficantly more Vitamin C than salmon.
- Avocado is an excellent source of dietary fiber.
- Salmon has 62% less saturated fat than avocado.
- Salmon has more niacin, Vitamin B6 and Vitamin B12, however, avocado contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and salmon are high in calories. Avocado has 31% more calories than salmon - avocado has 167 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to avocado per calorie. Salmon has a macronutrient ratio of 67:0:33 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Avocado | |
|---|---|---|
| Protein | 67% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 33% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than salmon - avocado has 6.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Avocado and salmon contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 946% more protein than avocado - avocado has 2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 62% less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and avocado are low in trans fat - salmon has 0.03g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than salmon - avocado has 8.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 400% more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than avocado - salmon has 435iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 393% more Vitamin E than salmon - avocado has 2mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Avocado has 51 times more Vitamin K than salmon - avocado has 21ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, Vitamin B6 and Vitamin B12, however, avocado contains more folate. Both salmon and avocado contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Salmon | Avocado | |
|---|---|---|
| Thiamin | 0.08 MG | 0.075 MG |
| Riboflavin | 0.105 MG | 0.143 MG |
| Niacin | 7.995 MG | 1.912 MG |
| Pantothenic acid | 1.03 MG | 1.463 MG |
| Vitamin B6 | 0.611 MG | 0.287 MG |
| Folate | 4 UG | 89 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Avocado and salmon contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Avocado and salmon contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both avocado and salmon are high in potassium. Avocado has 39% more potassium than salmon - avocado has 507mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than avocado per 100 grams.
| Salmon | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.125 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than salmon per 100 grams.
| Salmon | Avocado | |
|---|---|---|
| other omega 6 | 0.002 G | 0.015 G |
| linoleic acid | 0.081 G | 1.674 G |
| Total | 0.083 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.
Salmon g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does avocado or salmon contain more calories in 100 grams?Both avocado and salmon are high in calories. Avocado has 30% more calories than salmon - avocado has 167 calories in 100g and salmon has 127 calories.
Is avocado or salmon better for protein?
Salmon is a fantastic source of protein and it has 950% more protein than avocado - avocado has 2g of protein per 100 grams and salmon has 20.5g of protein.
Does avocado or salmon contain more potassium?
Both avocado and salmon are high in potassium. Avocado has 40% more potassium than salmon - avocado has 507mg of potassium in 100 grams and salmon has 366mg of potassium.