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 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% | 16% |
Carbohydrates | 12% | 39% |
Fat | 77% | 45% |
Alcohol | ~ | ~ |
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.
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.
Sunflower seed has less sugar than cumin - cumin has 2.3g of sugar per 100 grams and sunflower seed does not contain significant amounts.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Cumin .
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 % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||