Avocado vs. Sunflower Seeds

Nutrition comparison of Avocado and Sunflower Seeds


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

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

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

  • Both sunflower seeds and avocado are high in calories, dietary fiber and potassium.
  • Avocado has 58% less carbohydrates than sunflower seed.
  • Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Sunflower seed is a great source of calcium.
  • Sunflower seed is an excellent source of iron and protein.
Detailed nutritional comparison of avocado and sunflower seeds 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both sunflower seeds and avocado are high in calories. Sunflower seed has 271% more calories than avocado - sunflower seed has 619 calories per 100 grams and avocado has 167 calories.

Avocado Sunflower Seeds
Protein 4% 10%
Carbohydrates 19% 12%
Fat 77% 77%
Alcohol ~ ~

carbohydrates

Avocado has 58% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both sunflower seeds and avocado are high in dietary fiber. Sunflower seed has 69% more dietary fiber than avocado - sunflower seed has 11.5g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado and sunflower seeds contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and sunflower seed does not contain significant amounts.



Protein

protein

Sunflower seed is an excellent source of protein and it has 778% more protein than avocado - sunflower seed has 17.2g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and avocado has 64% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 529% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

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

Vitamin E

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

Vitamin K

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

The B Vitamins

Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and sunflower seeds contain significant amounts of riboflavin.

Avocado Sunflower Seeds
Thiamin 0.075 MG 0.325 MG
Riboflavin 0.143 MG 0.285 MG
Niacin 1.912 MG 4.198 MG
Pantothenic acid 1.463 MG 7.056 MG
Vitamin B6 0.287 MG 0.805 MG
Folate 89 UG 238 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 338% more calcium than avocado - sunflower seed has 57mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 10 times more iron than avocado - sunflower seed has 6.8mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both sunflower seeds and avocado are high in potassium. Sunflower seed is very similar to sunflower seed for potassium - sunflower seed has 491mg of potassium per 100 grams and avocado has 507mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

Avocado Sunflower Seeds
alpha linoleic acid 0.125 G 0.079 G
Total 0.125 G 0.079 G

omega 6s

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

Avocado Sunflower Seeds
linoleic acid 1.674 G 37.39 G
other omega 6 0.015 G ~
Total 1.689 G 37.39 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 Sunflower Seeds .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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