Egg vs. Sunflower Seeds
Nutrition comparison of Egg and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and sunflower seeds:
- Both sunflower seeds and egg are high in calcium, calories and protein.
- Egg has 27.6 times less carbohydrates than sunflower seed.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than sunflower seed.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and egg are high in calories. Sunflower seed has 333% more calories than egg - sunflower seed has 619 calories per 100 grams and egg has 143 calories.
| Egg | Sunflower Seeds | |
|---|---|---|
| Protein | 36% | 10% |
| Carbohydrates | 2% | 12% |
| Fat | 62% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 27.6 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than egg - sunflower seed has 11.5g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and sunflower seeds contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and egg are high in protein. Sunflower seed has 37% more protein than egg - sunflower seed has 17.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and egg has 47% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and sunflower seeds are low in trans fat - egg has 0.04g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
cholesterol
Egg is high in cholesterol and sunflower seed has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than egg - sunflower seed has 1.4mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - egg has 160ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than sunflower seed - egg has 82iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than sunflower seed - egg has 1.1mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Egg and sunflower seeds contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg contains more Vitamin B12. Both egg and sunflower seeds contain significant amounts of riboflavin.
| Egg | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.04 MG | 0.325 MG |
| Riboflavin | 0.457 MG | 0.285 MG |
| Niacin | 0.075 MG | 4.198 MG |
| Pantothenic acid | 1.533 MG | 7.056 MG |
| Vitamin B6 | 0.17 MG | 0.805 MG |
| Folate | 47 UG | 238 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both sunflower seeds and egg are high in calcium. Sunflower seed is very similar to egg for calcium - sunflower seed has 57mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 289% more iron than egg - sunflower seed has 6.8mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 256% more potassium than egg - sunflower seed has 491mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than sunflower seed per 100 grams. Both egg and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Egg | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.079 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than egg per 100 grams.
| Egg | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 37.39 G |
| Total | 1.577 G | 37.39 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: Egg (Egg, whole, raw, fresh) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Egg 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 sunflower seeds or egg contain more calories in 100 grams?Both sunflower seeds and egg are high in calories. Sunflower seed has 330% more calories than egg - sunflower seed has 619 calories in 100g and egg has 143 calories.
Is sunflower seeds or egg better for protein?
Both sunflower seeds and egg are high in protein. Sunflower seed has 40% more protein than egg - sunflower seed has 17.2g of protein per 100 grams and egg has 12.6g of protein.
Does sunflower seeds or egg contain more calcium?
Both sunflower seeds and egg are high in calcium. Sunflower seed is very similar to egg for calcium - sunflower seed has 57mg of calcium in 100 grams and egg has 56mg of calcium.
Does sunflower seeds or egg contain more iron?
Sunflower seed is an abundant source of iron and it has 290% more iron than egg - sunflower seed has 6.8mg of iron in 100 grams and egg has 1.8mg of iron.
Does sunflower seeds or egg contain more potassium?
Sunflower seed is a rich source of potassium and it has 260% more potassium than egg - sunflower seed has 491mg of potassium in 100 grams and egg has 138mg of potassium.