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  6. Flax seeds vs. Avocado

Flax seeds vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between flax seeds and avocados?

  • Flax seeds are richer than avocados in vitamin B1, copper, manganese, magnesium, phosphorus, fiber, iron, selenium, zinc, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 131% more.
  • Flax seeds have 64 times more selenium than avocados. While flax seeds have 25.4µg of selenium, avocados have only 0.4µg.

We used Seeds, flaxseed and Avocados, raw, all commercial varieties types in this article.

Infographic

Flax seeds vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +1251.7%
Contains more CalciumCalcium +2025%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +941.8%
Contains more CopperCopper +542.1%
Contains more ZincZinc +578.1%
Contains more PhosphorusPhosphorus +1134.6%
Contains more ManganeseManganese +1647.9%
Contains more SeleniumSelenium +6250%
Contains less SodiumSodium -76.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B1Vitamin B1 +2353.7%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +77.2%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin CVitamin C +1566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +567.7%
Contains more Vitamin B5Vitamin B5 +41%
Contains more Vitamin KVitamin K +388.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient Flax seeds Avocado DV% diff.
Polyunsaturated fat 28.73g 1.816g 179%
Vitamin B1 1.644mg 0.067mg 131%
Copper 1.22mg 0.19mg 114%
Manganese 2.482mg 0.142mg 102%
Magnesium 392mg 29mg 86%
Phosphorus 642mg 52mg 84%
Fiber 27.3g 6.7g 82%
Iron 5.73mg 0.55mg 65%
Selenium 25.4µg 0.4µg 45%
Fats 42.16g 14.66g 42%
Zinc 4.34mg 0.64mg 34%
Protein 18.29g 2g 33%
Calcium 255mg 12mg 24%
Calories 534kcal 160kcal 19%
Vitamin B6 0.473mg 0.257mg 17%
Vitamin K 4.3µg 21µg 14%
Vitamin E 0.31mg 2.07mg 12%
Choline 78.7mg 14.2mg 12%
Vitamin C 0.6mg 10mg 10%
Potassium 813mg 485mg 10%
Vitamin B3 3.08mg 1.738mg 8%
Vitamin B5 0.985mg 1.389mg 8%
Carbs 28.88g 8.53g 7%
Saturated fat 3.663g 2.126g 7%
Monounsaturated fat 7.527g 9.799g 6%
Vitamin B2 0.161mg 0.13mg 2%
Folate 87µg 81µg 2%
Sodium 30mg 7mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 1.58g 1.83g N/A
Sugar 1.55g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.297mg 0.025mg 0%
Threonine 0.766mg 0.073mg 0%
Isoleucine 0.896mg 0.084mg 0%
Leucine 1.235mg 0.143mg 0%
Lysine 0.862mg 0.132mg 0%
Methionine 0.37mg 0.038mg 0%
Phenylalanine 0.957mg 0.097mg 0%
Valine 1.072mg 0.107mg 0%
Histidine 0.472mg 0.049mg 0%
Fructose 0g 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +814.5%
Contains more FatsFats +187.6%
Contains more CarbsCarbs +238.6%
Contains more OtherOther +134.8%
Contains more WaterWater +952.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +1482%
Contains less Sat. FatSaturated fat -42%
Contains more Mono. FatMonounsaturated fat +30.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
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
Contains more SucroseSucrose +1816.7%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0.37g
~equal in Lactose ~0g
~equal in Maltose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.