Avocado vs. Flaxseeds

Nutrition comparison of Avocado and Flaxseeds


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

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

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

  • Both flaxseeds and avocado are high in calories, dietary fiber and potassium.
  • Avocado has 70% less carbohydrates than flaxseed.
  • Avocado has more beta-carotene and alpha-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than avocado.
  • Flaxseed has more thiamin.
  • Flaxseed is an excellent source of calcium, iron and protein.
Detailed nutritional comparison of avocado and flaxseeds 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: Avocado (Avocados, raw, California) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Flaxseeds src

Calories and Carbs

calories

Both flaxseeds and avocado are high in calories. Flaxseed has 220% more calories than avocado - flaxseed has 534 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is lighter in protein, heavier in fat and similar to flaxseeds for carbs. Avocado has a macronutrient ratio of 4:19:77 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Flaxseeds
Protein 4% 13%
Carbohydrates 19% 20%
Fat 77% 67%
Alcohol ~ ~

carbohydrates

Avocado has 70% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both flaxseeds and avocado are high in dietary fiber. Flaxseed has 301% more dietary fiber than avocado - flaxseed has 27.3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Flaxseeds and avocado contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Flaxseed is an excellent source of protein and it has 833% more protein than avocado - flaxseed has 18.3g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Avocado has 42% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 13 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Avocado has more Vitamin A than flaxseed - avocado has 7ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Avocado has 535% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Flaxseeds and avocado contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Flaxseed has more thiamin. Both avocado and flaxseeds contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Avocado Flaxseeds
Thiamin 0.075 MG 1.644 MG
Riboflavin 0.143 MG 0.161 MG
Niacin 1.912 MG 3.08 MG
Pantothenic acid 1.463 MG 0.985 MG
Vitamin B6 0.287 MG 0.473 MG
Folate 89 UG 87 UG

Minerals

calcium

Flaxseed is an excellent source of calcium and it has 18 times more calcium than avocado - flaxseed has 255mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Flaxseed is an excellent source of iron and it has 839% more iron than avocado - flaxseed has 5.7mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both flaxseeds and avocado are high in potassium. Flaxseed has 60% more potassium than avocado - flaxseed has 813mg of potassium per 100 grams and avocado has 507mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, avocado has more beta-carotene and alpha-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than avocado per 100 grams.

Avocado Flaxseeds
beta-carotene 63 UG ~
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 651 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than avocado per 100 grams.

Avocado Flaxseeds
alpha linoleic acid 0.125 G 22.813 G
Total 0.125 G 22.813 G

omega 6s

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

Avocado Flaxseeds
linoleic acid 1.674 G 5.903 G
other omega 6 ~ 0.007 G
Total 1.674 G 5.91 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Flaxseeds .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Flaxseeds (Seeds, flaxseed) .

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FAQ

Does flaxseeds or avocado contain more calories in 100 grams?
Both flaxseeds and avocado are high in calories. Flaxseed has 220% more calories than avocado - flaxseed has 534 calories in 100g and avocado has 167 calories.

Does flaxseeds or avocado contain more calcium?
Flaxseed is a rich source of calcium and it has 18 times more calcium than avocado - flaxseed has 255mg of calcium in 100 grams and avocado has 13mg of calcium.

Does flaxseeds or avocado contain more iron?
Flaxseed is an abundant source of iron and it has 840% more iron than avocado - flaxseed has 5.7mg of iron in 100 grams and avocado has 0.61mg of iron.

Does flaxseeds or avocado contain more potassium?
Both flaxseeds and avocado are high in potassium. Flaxseed has 60% more potassium than avocado - flaxseed has 813mg of potassium in 100 grams and avocado has 507mg of potassium.