Sunflower Seeds vs. Coriander Seeds
Nutrition comparison of Sunflower Seeds and Coriander Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
coriander seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and coriander seeds:
- Both sunflower seeds and coriander seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Coriander seed is an excellent source of Vitamin C.
- Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Coriander Seeds (Spices, coriander seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and coriander seeds are high in calories. Sunflower seed has 108% more calories than coriander seed - sunflower seed has 619 calories per 100 grams and coriander seed has 298 calories.
| Sunflower Seeds | Coriander Seeds | |
|---|---|---|
| Protein | 10% | 12% |
| Carbohydrates | 12% | 51% |
| Fat | 77% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and sunflower seed has 63% less carbohydrates than coriander seed - sunflower seed has 20.6g of total carbs per 100 grams and coriander seed has 55g of carbohydrates.
dietary fiber
Both sunflower seeds and coriander seeds are high in dietary fiber. Coriander seed has 264% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and coriander seed has 41.9g of dietary fiber.
Protein
protein
Both sunflower seeds and coriander seeds are high in protein. Sunflower seed has 39% more protein than coriander seed - sunflower seed has 17.2g of protein per 100 grams and coriander seed has 12.4g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and coriander seed has 83% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and coriander seed has 0.99g of saturated fat.
Vitamins
Vitamin C
Coriander seed is an excellent source of Vitamin C and it has 14 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and coriander seed has 21mg of Vitamin C.
The B Vitamins
Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and coriander seeds contain significant amounts of thiamin, riboflavin and niacin.
| Sunflower Seeds | Coriander Seeds | |
|---|---|---|
| Thiamin | 0.325 MG | 0.239 MG |
| Riboflavin | 0.285 MG | 0.29 MG |
| Niacin | 4.198 MG | 2.13 MG |
| Pantothenic acid | 7.056 MG | ~ |
| Vitamin B6 | 0.805 MG | ~ |
| Folate | 238 UG | ~ |
Minerals
calcium
Both sunflower seeds and coriander seeds are high in calcium. Coriander seed has 11 times more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and coriander seed has 709mg of calcium.
iron
Both sunflower seeds and coriander seeds are high in iron. Coriander seed has 140% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and coriander seed has 16.3mg of iron.
potassium
Both sunflower seeds and coriander seeds are high in potassium. Coriander seed has 158% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and coriander seed has 1267mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than coriander seed per 100 grams.
| Sunflower Seeds | Coriander Seeds | |
|---|---|---|
| linoleic acid | 37.39 G | 1.75 G |
| Total | 37.39 G | 1.75 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Sunflower Seeds or Coriander Seeds .
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Coriander Seeds (Spices, coriander seed) .
Sunflower Seeds g
()
|
Daily Values (%) |
Coriander Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or coriander seeds contain more calories in 100 grams?Both sunflower seeds and coriander seeds are high in calories. Sunflower seed has 110% more calories than coriander seed - sunflower seed has 619 calories in 100g and coriander seed has 298 calories.
Does sunflower seeds or coriander seeds have more carbohydrates?
By weight, coriander seed is high in carbohydrates and sunflower seed has 60% fewer carbohydrates than coriander seed - sunflower seed has 20.6g of carbs for 100g and coriander seed has 55g of carbohydrates.
Does sunflower seeds or coriander seeds contain more calcium?
Both sunflower seeds and coriander seeds are high in calcium. Coriander seed has 11 times more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and coriander seed has 709mg of calcium.
Does sunflower seeds or coriander seeds contain more iron?
Both sunflower seeds and coriander seeds are high in iron. Coriander seed has 140% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and coriander seed has 16.3mg of iron.
Does sunflower seeds or coriander seeds contain more potassium?
Both sunflower seeds and coriander seeds are high in potassium. Coriander seed has 160% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and coriander seed has 1267mg of potassium.