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.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
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, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Flaxseeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 19% | 21% |
| Fat | 77% | 66% |
| 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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Avocado g
()
|
Daily Values (%) |
Flaxseeds 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 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.