Sunflower seed vs. Avocado — In-Depth Nutrition Comparison
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Summary of differences between Sunflower seed and Avocado
- Avocado has less Vitamin E , Copper, Vitamin B1, Selenium, Phosphorus, Vitamin B6, Manganese, Magnesium, Iron, and Vitamin B3 than Sunflower seed.
- Sunflower seed covers your daily need of Vitamin E 221% more than Avocado.
- Sunflower seed has 133 times more Selenium than Avocado. While Sunflower seed has 53µg of Selenium, Avocado has only 0.4µg.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Avocados, raw, all commercial varieties.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+550%
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Iron
+854.5%
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Magnesium
+1020.7%
Contains
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Phosphorus
+1169.2%
Contains
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Potassium
+33%
Contains
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Zinc
+681.3%
Contains
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Copper
+847.4%
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Manganese
+1273.2%
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Selenium
+13150%
Contains
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Sodium
-22.2%
Contains
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Calcium
+550%
Contains
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Iron
+854.5%
Contains
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Magnesium
+1020.7%
Contains
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Phosphorus
+1169.2%
Contains
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Potassium
+33%
Contains
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Zinc
+681.3%
Contains
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Copper
+847.4%
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Manganese
+1273.2%
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Selenium
+13150%
Contains
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Sodium
-22.2%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin E
+1599%
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Vitamin B1
+2109%
Contains
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Vitamin B2
+173.1%
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Vitamin B3
+379.6%
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Vitamin B6
+423.3%
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Folate
+180.2%
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Vitamin A
+192%
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Vitamin C
+614.3%
Contains
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Vitamin B5
+22.9%
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Vitamin K
+∞%
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Vitamin E
+1599%
Contains
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Vitamin B1
+2109%
Contains
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Vitamin B2
+173.1%
Contains
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Vitamin B3
+379.6%
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Vitamin B6
+423.3%
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Folate
+180.2%
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Vitamin A
+192%
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Vitamin C
+614.3%
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Vitamin B5
+22.9%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+939%
Contains
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Fats
+251%
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Carbs
+134.5%
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Other
+91.8%
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Water
+1448.2%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Contains
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Protein
+939%
Contains
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Fats
+251%
Contains
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Carbs
+134.5%
Contains
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Other
+91.8%
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Water
+1448.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+89.1%
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Polyunsaturated fat
+1174.1%
Contains
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Saturated Fat
-52.3%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
2.126 g
Monounsaturated Fat:
9.799 g
Polyunsaturated fat:
1.816 g
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Monounsaturated Fat
+89.1%
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Polyunsaturated fat
+1174.1%
Contains
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Saturated Fat
-52.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+4066.7%
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Starch
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
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Sucrose
+4066.7%
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Starch
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 1.83g |
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| Protein | 20.78g | 2g |
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| Fats | 51.46g | 14.66g |
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| Carbs | 20g | 8.53g |
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| Calories | 584kcal | 160kcal |
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| Starch | 0.11g |
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| Fructose | 0.12g |
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| Sugar | 2.62g | 0.66g |
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| Fiber | 8.6g | 6.7g |
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| Calcium | 78mg | 12mg |
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| Iron | 5.25mg | 0.55mg |
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| Magnesium | 325mg | 29mg |
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| Phosphorus | 660mg | 52mg |
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| Potassium | 645mg | 485mg |
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| Sodium | 9mg | 7mg |
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| Zinc | 5mg | 0.64mg |
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| Copper | 1.8mg | 0.19mg |
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| Manganese | 1.95mg | 0.142mg |
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| Selenium | 53µg | 0.4µg |
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| Vitamin A | 50IU | 146IU |
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| Vitamin A RAE | 3µg | 7µg |
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| Vitamin E | 35.17mg | 2.07mg |
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| Vitamin C | 1.4mg | 10mg |
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| Vitamin B1 | 1.48mg | 0.067mg |
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| Vitamin B2 | 0.355mg | 0.13mg |
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| Vitamin B3 | 8.335mg | 1.738mg |
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| Vitamin B5 | 1.13mg | 1.389mg |
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| Vitamin B6 | 1.345mg | 0.257mg |
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| Folate | 227µg | 81µg |
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| Vitamin K | 0µg | 21µg |
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| Tryptophan | 0.348mg | 0.025mg |
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| Threonine | 0.928mg | 0.073mg |
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| Isoleucine | 1.139mg | 0.084mg |
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| Leucine | 1.659mg | 0.143mg |
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| Lysine | 0.937mg | 0.132mg |
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| Methionine | 0.494mg | 0.038mg |
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| Phenylalanine | 1.169mg | 0.097mg |
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| Valine | 1.315mg | 0.107mg |
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| Histidine | 0.632mg | 0.049mg |
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| Saturated Fat | 4.455g | 2.126g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 9.799g |
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| Polyunsaturated fat | 23.137g | 1.816g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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| Omega-3 - ALA | 0.111g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
156%
35%
Minerals Daily Need Coverage Score
207%
21%
Comparison summary
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Avocado is lower in Saturated Fat (difference - 2.329g)
Which food is cheaper?
Avocado is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.