Sesame Oil vs. Avocado
Nutrition comparison of Sesame Oil and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and avocado:
- Both sesame oil and avocado are high in calories.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than sesame oil.
- Avocado is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame oil and avocado are high in calories. Sesame oil has 429% more calories than avocado - sesame oil has 884 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and much heavier in fat compared to avocado per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Avocado | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame oil has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - avocado has 6.8g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Avocado and sesame oil contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Avocado has more protein than sesame oil - avocado has 2g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and avocado has 85% less saturated fat than sesame oil - sesame oil has 14.2g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than sesame oil - avocado has 8.8mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than sesame oil - avocado has 7ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Sesame oil and avocado contain similar amounts of Vitamin E - sesame oil has 1.4mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Sesame oil and avocado contain similar amounts of Vitamin K - sesame oil has 13.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sesame Oil | Avocado | |
|---|---|---|
| Thiamin | ~ | 0.075 MG |
| Riboflavin | ~ | 0.143 MG |
| Niacin | ~ | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | ~ | 0.287 MG |
| Folate | ~ | 89 UG |
Minerals
calcium
Avocado has more calcium than sesame oil - avocado has 13mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Avocado has more iron than sesame oil - avocado has 0.61mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Avocado is an excellent source of potassium and it has more potassium than sesame oil - avocado has 507mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame oil has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Sesame Oil | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 0.125 G |
| Total | 0.3 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than avocado per 100 grams.
| Sesame Oil | Avocado | |
|---|---|---|
| linoleic acid | 41.3 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 41.3 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: Sesame Oil (Oil, sesame, salad or cooking) and Avocado (Avocados, raw, California) .
Sesame Oil 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 sesame oil or avocado contain more calories in 100 grams?Both sesame oil and avocado are high in calories. Sesame oil has 430% more calories than avocado - sesame oil has 884 calories in 100g and avocado has 167 calories.
Does avocado or sesame oil contain more potassium?
Avocado is a rich source of potassium and it has more potassium than sesame oil - avocado has 507mg of potassium in 100 grams and sesame oil does not contain significant amounts.