Cornmeal vs. Sunflower Seeds
Nutrition comparison of Cornmeal and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and sunflower seeds:
- Both cornmeal and sunflower seeds are high in calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more riboflavin, pantothenic acid and folate.
- Sunflower seed is a great source of calcium.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and sunflower seeds are high in calories. Sunflower seed has 61% more calories than cornmeal - cornmeal has 384 calories per 100 grams and sunflower seed has 619 calories.
| Cornmeal | Sunflower Seeds | |
|---|---|---|
| Protein | 10% | 10% |
| Carbohydrates | 76% | 12% |
| Fat | 14% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and sunflower seed has 72% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both cornmeal and sunflower seeds are high in dietary fiber. Sunflower seed has 22% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both cornmeal and sunflower seeds are high in protein. Sunflower seed has 75% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and cornmeal has 82% less saturated fat than sunflower seed - cornmeal has 1g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than cornmeal - sunflower seed has 1.4mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal has more Vitamin E than sunflower seed - cornmeal has 0.37mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cornmeal and sunflower seeds contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, pantothenic acid and folate. Both cornmeal and sunflower seeds contain significant amounts of thiamin, niacin and Vitamin B6.
| Cornmeal | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.3 MG | 0.325 MG |
| Riboflavin | 0.093 MG | 0.285 MG |
| Niacin | 2.47 MG | 4.198 MG |
| Pantothenic acid | 0.595 MG | 7.056 MG |
| Vitamin B6 | 0.59 MG | 0.805 MG |
| Folate | 34 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 850% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both cornmeal and sunflower seeds are high in iron. Sunflower seed has 128% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both cornmeal and sunflower seeds are high in potassium. Sunflower seed has 52% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.079 G |
| Total | 0.06 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cornmeal per 100 grams.
| Cornmeal | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 37.39 G |
| Total | 2.325 G | 37.39 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 Cornmeal or Sunflower Seeds .
Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cornmeal g
()
|
Daily Values (%) |
Sunflower Seeds 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 cornmeal or sunflower seeds contain more calories in 100 grams?Both cornmeal and sunflower seeds are high in calories. Sunflower seed has 60% more calories than cornmeal - cornmeal has 384 calories in 100g and sunflower seed has 619 calories.
Does cornmeal or sunflower seeds have more carbohydrates?
By weight, cornmeal is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does cornmeal or sunflower seeds contain more iron?
Both cornmeal and sunflower seeds are high in iron. Sunflower seed has 130% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does cornmeal or sunflower seeds contain more potassium?
Both cornmeal and sunflower seeds are high in potassium. Sunflower seed has 50% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and sunflower seed has 491mg of potassium.