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.
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.
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 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: Avocado (Avocados, raw, California) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Avocado g
()
|
Daily Values (%) |
Sunflower Seeds 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 sunflower seeds or avocado contain more calories in 100 grams?Both sunflower seeds and avocado are high in calories. Sunflower seed has 270% more calories than avocado - sunflower seed has 619 calories in 100g and avocado has 167 calories.
Does sunflower seeds or avocado contain more iron?
Sunflower seed is an abundant source of iron and it has 10 times more iron than avocado - sunflower seed has 6.8mg of iron in 100 grams and avocado has 0.61mg of iron.
Does sunflower seeds or avocado contain more 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 in 100 grams and avocado has 507mg of potassium.