Sunflower Seeds vs Avocado
Complete nutrition comparison per 100g serving
Which is Healthier?
Avocado is generally healthier
Avocado comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (160 vs 584), less sugar (0.7g vs 2.6g), less sodium (7mg vs 9mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Avocado
160 kcal
More Protein
Sunflower Seeds
9g
More Fiber
Sunflower Seeds
8.6g
Less Sugar
Avocado
0.7g
Visual Comparison
Caloriesper 100g
Sunflower Seeds
584
Avocado
160
Proteinper 100g
Sunflower Seeds
9g
Avocado
3g
Carbohydratesper 100g
Sunflower Seeds
20g
Avocado
9g
Fatper 100g
Sunflower Seeds
51g
Avocado
15g
Side-by-Side Nutrition Table
| Nutrient | Sunflower Seeds | Avocado | Difference |
|---|---|---|---|
| Calories | 584kcal | 160kcal✓ | +424.0kcal |
| Protein | 9g✓ | 3g | +6.0g |
| Carbohydrates | 20g | 9g✓ | +11.0g |
| Fat | 51g | 15g✓ | +36.0g |
| Fiber | 8.6g✓ | 7g | +1.6g |
| Sugar | 2.6g | 0.7g✓ | +1.9g |
| Sodium | 9mg | 7mg✓ | +2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sunflower Seeds
Per 100g:584 calories
Per cup (150g):876 calories
Per serving (85g):496 calories
Avocado
Per 100g:160 calories
Per cup (150g):240 calories
Per serving (85g):136 calories
Diet Compatibility
Sunflower Seeds
VeganVegetarianPaleoLow-Sodium
Avocado
Low-CarbVeganVegetarianPaleoLow-Sodium
When to Choose Sunflower Seeds
- ✓Higher in protein (9g vs 3g)
- ✓More fiber (8.6g vs 7g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Avocado
- ✓Lower in calories (160 vs 584)
- ✓Lower in carbs (9g vs 20g)
- ✓Less sugar (0.7g vs 2.6g)
- ✓Lower sodium (7mg vs 9mg)
Common Uses
Fresh snacksSmoothiesDessertsBreakfast bowls