Sunflower Seeds vs. Cumin
Nutrition comparison of Sunflower Seeds and Cumin
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cumin
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and cumin:
- Both sunflower seeds and cumin are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more pantothenic acid and folate.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cumin (Spices, cumin seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and cumin are high in calories. Sunflower seed has 65% more calories than cumin - sunflower seed has 619 calories per 100 grams and cumin has 375 calories.
| Sunflower Seeds | Cumin | |
|---|---|---|
| Protein | 10% | 17% |
| Carbohydrates | 12% | 37% |
| Fat | 77% | 46% |
| Alcohol | ~ | ~ |
carbohydrates
Cumin is high in carbohydrates and sunflower seed has 53% less carbohydrates than cumin - sunflower seed has 20.6g of total carbs per 100 grams and cumin has 44.2g of carbohydrates.
dietary fiber
Both sunflower seeds and cumin are high in dietary fiber. Sunflower seed has a little more dietary fiber (10%) than cumin by weight - sunflower seed has 11.5g of dietary fiber per 100 grams and cumin has 10.5g of dietary fiber.
sugar
Sunflower seed has less sugar than cumin - cumin has 2.3g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and cumin are high in protein. Sunflower seed is very similar to sunflower seed for protein - sunflower seed has 17.2g of protein per 100 grams and cumin has 17.8g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and cumin has 74% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and cumin has 1.5g of saturated fat.
Vitamins
Vitamin C
Cumin has 450% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and cumin has 7.7mg of Vitamin C.
Vitamin A
Cumin has more Vitamin A than sunflower seed - cumin has 64ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Cumin has more Vitamin E than sunflower seed - cumin has 3.3mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cumin has more Vitamin K than sunflower seed - cumin has 5.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid and folate. Both sunflower seeds and cumin contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Sunflower Seeds | Cumin | |
|---|---|---|
| Thiamin | 0.325 MG | 0.628 MG |
| Riboflavin | 0.285 MG | 0.327 MG |
| Niacin | 4.198 MG | 4.579 MG |
| Pantothenic acid | 7.056 MG | ~ |
| Vitamin B6 | 0.805 MG | 0.435 MG |
| Folate | 238 UG | 10 UG |
Minerals
calcium
Both sunflower seeds and cumin are high in calcium. Cumin has 15 times more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and cumin has 931mg of calcium.
iron
Both sunflower seeds and cumin are high in iron. Cumin has 874% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and cumin has 66.4mg of iron.
potassium
Both sunflower seeds and cumin are high in potassium. Cumin has 264% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and cumin has 1788mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cumin has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Cumin | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.176 G |
| Total | 0.079 G | 0.176 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cumin per 100 grams.
| Sunflower Seeds | Cumin | |
|---|---|---|
| linoleic acid | 37.39 G | 3.103 G |
| Total | 37.39 G | 3.103 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 Cumin (Spices, cumin seed) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cumin g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cumin contain more calories in 100 grams?Both sunflower seeds and cumin are high in calories. Sunflower seed has 70% more calories than cumin - sunflower seed has 619 calories in 100g and cumin has 375 calories.
Does sunflower seeds or cumin have more carbohydrates?
By weight, cumin is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than cumin - sunflower seed has 20.6g of carbs for 100g and cumin has 44.2g of carbohydrates.
Does sunflower seeds or cumin contain more calcium?
Both sunflower seeds and cumin are high in calcium. Cumin has 15 times more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and cumin has 931mg of calcium.
Does sunflower seeds or cumin contain more iron?
Both sunflower seeds and cumin are high in iron. Cumin has 870% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and cumin has 66.4mg of iron.
Does sunflower seeds or cumin contain more potassium?
Both sunflower seeds and cumin are high in potassium. Cumin has 260% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and cumin has 1788mg of potassium.