Flaxseed Oil vs. Avocado
Nutrition comparison of Flaxseed Oil and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and avocado:
- Both flaxseed 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 flaxseed oil.
- Avocado is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and avocado are high in calories. Flaxseed oil has 429% more calories than avocado - flaxseed oil has 884 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and much heavier in fat compared to avocado per calorie. Flaxseed 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:
| Flaxseed Oil | Avocado | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - avocado has 6.8g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Avocado and flaxseed oil contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Avocado has 16 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and avocado has 76% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both flaxseed oil and avocado are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than flaxseed oil - avocado has 8.8mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than flaxseed oil - avocado has 7ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Avocado has 319% more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Flaxseed oil and avocado contain similar amounts of Vitamin K - flaxseed oil has 9.3ug 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.
| Flaxseed 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 12 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has more iron than flaxseed oil - avocado has 0.61mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Avocado is an excellent source of potassium and it has more potassium than flaxseed oil - avocado has 507mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Flaxseed Oil | Avocado | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.125 G |
| Total | 53.368 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than avocado per 100 grams.
| Flaxseed Oil | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 14.327 G | 1.674 G |
| Total | 14.327 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Avocado (Avocados, raw, California) .
Flaxseed 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 flaxseed oil or avocado contain more calories in 100 grams?Both flaxseed oil and avocado are high in calories. Flaxseed oil has 430% more calories than avocado - flaxseed oil has 884 calories in 100g and avocado has 167 calories.
Does avocado or flaxseed oil contain more potassium?
Avocado is a rich source of potassium and it has more potassium than flaxseed oil - avocado has 507mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.