Sunflower seeds vs. Avocado oil — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and avocado oil?
- Sunflower seeds are richer than avocado oil in copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3.
- Sunflower seeds' daily need coverage for copper is 200% more.
- The glycemic index of avocado oil is lower.
We used Seeds, sunflower seed kernels, dried and Oil, avocado types in this article.
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 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 | +∞% |
| Contains less SodiumSodium | -100% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| 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 FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +94.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
11.56 g
Monounsaturated fat:
Mono. Fat
70.554 g
Polyunsaturated fat:
Poly. Fat
13.486 g
| Contains less Sat. FatSaturated fat | -61.5% |
| Contains more Poly. FatPolyunsaturated fat | +71.6% |
| Contains more Mono. FatMonounsaturated fat | +280.8% |
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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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0mg | 200% |
| Monounsaturated fat | 18.528g | 70.554g | 130% |
| Vitamin B1 | 1.48mg | 0mg | 123% |
| Vitamin B6 | 1.345mg | 0mg | 103% |
| Selenium | 53µg | 0µg | 96% |
| Phosphorus | 660mg | 0mg | 94% |
| Manganese | 1.95mg | 0mg | 85% |
| Magnesium | 325mg | 0mg | 77% |
| Fats | 51.46g | 100g | 75% |
| Iron | 5.25mg | 0mg | 66% |
| Polyunsaturated fat | 23.137g | 13.486g | 64% |
| Folate | 227µg | 0µg | 57% |
| Vitamin B3 | 8.335mg | 0mg | 52% |
| Zinc | 5mg | 0mg | 45% |
| Protein | 20.78g | 0g | 42% |
| Fiber | 8.6g | 0g | 34% |
| Saturated fat | 4.455g | 11.56g | 32% |
| Vitamin B2 | 0.355mg | 0mg | 27% |
| Vitamin B5 | 1.13mg | 0mg | 23% |
| Potassium | 645mg | 0mg | 19% |
| Calories | 584kcal | 884kcal | 15% |
| Choline | 55.1mg | 10% | |
| Calcium | 78mg | 0mg | 8% |
| Carbs | 20g | 0g | 7% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 11.4g | 0g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 0mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
146%
0%
Minerals Daily Need Coverage Score
207%
0%
Comparison summary
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 7.105g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Avocado oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Avocado oil is lower in glycemic index (difference - 20)