Sunflower Seeds vs. Carrots
Nutrition comparison of Sunflower Seeds and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and carrots:
- Both sunflower seeds and carrots are high in dietary fiber and potassium.
- Carrot has 53% less carbohydrates than sunflower seed.
- Carrot is an excellent source of Vitamin A.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and carrot has 93% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, sunflower seeds is much lighter in carbs, much heavier in fat and similar to carrots for protein. Sunflower seeds has a macronutrient ratio of 10:12:77 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Carrots | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 12% | 87% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 53% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both sunflower seeds and carrots are high in dietary fiber. Sunflower seed has 311% more dietary fiber than carrot - sunflower seed has 11.5g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Sunflower seed has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 17 times more protein than carrot - sunflower seed has 17.2g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and carrot has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has 321% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - carrot has 835ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Carrot has more Vitamin E than sunflower seed - carrot has 0.66mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Carrot has more Vitamin K than sunflower seed - carrot has 13.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sunflower Seeds | Carrots | |
|---|---|---|
| Thiamin | 0.325 MG | 0.066 MG |
| Riboflavin | 0.285 MG | 0.058 MG |
| Niacin | 4.198 MG | 0.983 MG |
| Pantothenic acid | 7.056 MG | 0.273 MG |
| Vitamin B6 | 0.805 MG | 0.138 MG |
| Folate | 238 UG | 19 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 73% more calcium than carrot - sunflower seed has 57mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 21 times more iron than carrot - sunflower seed has 6.8mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both sunflower seeds and carrots are high in potassium. Sunflower seed has 53% more potassium than carrot - sunflower seed has 491mg of potassium per 100 grams and carrot has 320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Sunflower Seeds | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.002 G |
| Total | 0.079 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than carrot per 100 grams.
| Sunflower Seeds | Carrots | |
|---|---|---|
| linoleic acid | 37.39 G | 0.1 G |
| Total | 37.39 G | 0.1 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Carrots (Carrots, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Carrots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or carrots contain more calories in 100 grams?Sunflower seed is high in calories and carrot has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and carrot has 41 calories.
Does sunflower seeds or carrots have more carbohydrates?
By weight, carrot has 50% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does sunflower seeds or carrots contain more iron?
Sunflower seed is an abundant source of iron and it has 21 times more iron than carrot - sunflower seed has 6.8mg of iron in 100 grams and carrot has 0.3mg of iron.
Does sunflower seeds or carrots contain more potassium?
Both sunflower seeds and carrots are high in potassium. Sunflower seed has 50% more potassium than carrot - sunflower seed has 491mg of potassium in 100 grams and carrot has 320mg of potassium.