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  6. Sunflower seeds vs. Avocado

Sunflower seeds vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between Sunflower seeds and Avocado

  • Avocado has less Vitamin E, Copper, Vitamin B1, Selenium, Phosphorus, Vitamin B6, Manganese, Magnesium, Iron, and Vitamin B3 than Sunflower seeds.
  • Sunflower seeds covers your daily need of Vitamin E 221% more than Avocado.
  • Sunflower seeds have 133 times more Selenium than Avocado. While Sunflower seeds have 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

Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +1020.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +33%
Contains more IronIron +854.5%
Contains more CopperCopper +847.4%
Contains more ZincZinc +681.3%
Contains more PhosphorusPhosphorus +1169.2%
Contains more ManganeseManganese +1273.2%
Contains more SeleniumSelenium +13150%
Contains less SodiumSodium -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.
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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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% 8.8% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin EVitamin E +1599%
Contains more Vitamin B1Vitamin B1 +2109%
Contains more Vitamin B2Vitamin B2 +173.1%
Contains more Vitamin B3Vitamin B3 +379.6%
Contains more Vitamin B6Vitamin B6 +423.3%
Contains more FolateFolate +180.2%
Contains more CholineCholine +288%
Contains more Vitamin CVitamin C +614.3%
Contains more Vitamin AVitamin A +192%
Contains more Vitamin B5Vitamin B5 +22.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +939%
Contains more FatsFats +251%
Contains more CarbsCarbs +134.5%
Contains more OtherOther +91.8%
Contains more WaterWater +1448.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +89.1%
Contains more Poly. FatPolyunsaturated fat +1174.1%
Contains less Sat. FatSaturated Fat -52.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 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 +4066.7%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Avocado Opinion
Calories 584kcal 160kcal Sunflower seeds
Protein 20.78g 2g Sunflower seeds
Fats 51.46g 14.66g Sunflower seeds
Vitamin C 1.4mg 10mg Avocado
Net carbs 11.4g 1.83g Sunflower seeds
Carbs 20g 8.53g Sunflower seeds
Magnesium 325mg 29mg Sunflower seeds
Calcium 78mg 12mg Sunflower seeds
Potassium 645mg 485mg Sunflower seeds
Iron 5.25mg 0.55mg Sunflower seeds
Sugar 2.62g 0.66g Avocado
Fiber 8.6g 6.7g Sunflower seeds
Copper 1.8mg 0.19mg Sunflower seeds
Zinc 5mg 0.64mg Sunflower seeds
Starch 0.11g Avocado
Phosphorus 660mg 52mg Sunflower seeds
Sodium 9mg 7mg Avocado
Vitamin A 50IU 146IU Avocado
Vitamin A 3µg 7µg Avocado
Vitamin E 35.17mg 2.07mg Sunflower seeds
Manganese 1.95mg 0.142mg Sunflower seeds
Selenium 53µg 0.4µg Sunflower seeds
Vitamin B1 1.48mg 0.067mg Sunflower seeds
Vitamin B2 0.355mg 0.13mg Sunflower seeds
Vitamin B3 8.335mg 1.738mg Sunflower seeds
Vitamin B5 1.13mg 1.389mg Avocado
Vitamin B6 1.345mg 0.257mg Sunflower seeds
Vitamin K 0µg 21µg Avocado
Folate 227µg 81µg Sunflower seeds
Choline 55.1mg 14.2mg Sunflower seeds
Saturated Fat 4.455g 2.126g Avocado
Monounsaturated Fat 18.528g 9.799g Sunflower seeds
Polyunsaturated fat 23.137g 1.816g Sunflower seeds
Tryptophan 0.348mg 0.025mg Sunflower seeds
Threonine 0.928mg 0.073mg Sunflower seeds
Isoleucine 1.139mg 0.084mg Sunflower seeds
Leucine 1.659mg 0.143mg Sunflower seeds
Lysine 0.937mg 0.132mg Sunflower seeds
Methionine 0.494mg 0.038mg Sunflower seeds
Phenylalanine 1.169mg 0.097mg Sunflower seeds
Valine 1.315mg 0.107mg Sunflower seeds
Histidine 0.632mg 0.049mg Sunflower seeds
Fructose 0.12g Avocado
Omega-3 - EPA 0.014g 0g Sunflower seeds
Omega-3 - ALA 0.111g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds 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
146%
Sunflower seeds
33%
Avocado
Minerals Daily Need Coverage Score
207%
Sunflower seeds
21%
Avocado

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 2.329g)
Which food is cheaper?
Avocado
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.

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.