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.
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.
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 % |
|
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 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.