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Sunflower oil vs. Avocado — In-Depth Nutrition Comparison

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Important differences between sunflower oil and avocadoes

  • Sunflower oil has more vitamin E; however, avocadoes have more vitamin B5, fiber, copper, folate, vitamin B6, potassium, vitamin K, and vitamin C.
  • Sunflower oil's daily need coverage for vitamin E is 260% more.
  • Sunflower oil has 6 times more saturated fat than avocadoes. Sunflower oil has 13g of saturated fat, while avocadoes have 2.126g.
  • Avocadoes have a higher glycemic index than sunflower oil.

The food varieties used in the comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Avocados, raw, all commercial varieties.

Infographic

Sunflower oil vs Avocado infographic
Infographic link

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 Choline Choline 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Avocado
10
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 Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin EVitamin E +1884.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +288.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +582.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 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 Mono. FatMonounsaturated fat +371.5%
Contains more Poly. FatPolyunsaturated fat +1904.4%
Contains less Sat. FatSaturated fat -83.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower oil Avocado
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower oil Avocado DV% diff.
Vitamin E 41.08mg 2.07mg 260%
Polyunsaturated fat 36.4g 1.816g 231%
Fats 100g 14.66g 131%
Monounsaturated fat 46.2g 9.799g 91%
Saturated fat 13g 2.126g 49%
Calories 884kcal 160kcal 36%
Vitamin B5 0mg 1.389mg 28%
Fiber 0g 6.7g 27%
Copper 0mg 0.19mg 21%
Folate 0µg 81µg 20%
Vitamin B6 0mg 0.257mg 20%
Potassium 0mg 485mg 14%
Vitamin K 5.4µg 21µg 13%
Vitamin C 0mg 10mg 11%
Vitamin B3 0mg 1.738mg 11%
Vitamin B2 0mg 0.13mg 10%
Iron 0mg 0.55mg 7%
Phosphorus 0mg 52mg 7%
Magnesium 0mg 29mg 7%
Manganese 0mg 0.142mg 6%
Vitamin B1 0mg 0.067mg 6%
Zinc 0mg 0.64mg 6%
Protein 0g 2g 4%
Carbs 0g 8.53g 3%
Choline 14.2mg 3%
Selenium 0µg 0.4µg 1%
Calcium 0mg 12mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 0g 1.83g N/A
Sugar 0g 0.66g N/A
Starch 0.11g 0%
Sodium 0mg 7mg 0%
Tryptophan 0mg 0.025mg 0%
Threonine 0mg 0.073mg 0%
Isoleucine 0mg 0.084mg 0%
Leucine 0mg 0.143mg 0%
Lysine 0mg 0.132mg 0%
Methionine 0mg 0.038mg 0%
Phenylalanine 0mg 0.097mg 0%
Valine 0mg 0.107mg 0%
Histidine 0mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
64%
Sunflower oil
32%
Avocado
Minerals Daily Need Coverage Score
0%
Sunflower oil
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 40)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 10.874g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.7)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.