Figs vs. Sunflower Seeds
Nutrition comparison of Figs and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and sunflower seeds:
- Both sunflower seeds and figs are high in dietary fiber and potassium.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed has signficantly less sugar than fig.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Figs (Figs, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and fig has 88% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and fig has 74 calories.
| Figs | Sunflower Seeds | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 93% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and figs contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both sunflower seeds and figs are high in dietary fiber. Sunflower seed has 297% more dietary fiber than fig - sunflower seed has 11.5g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Sunflower seed has signficantly less sugar than fig - fig has 16.3g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 21 times more protein than fig - sunflower seed has 17.2g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and fig has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and figs contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than sunflower seed - fig has 7ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Figs and sunflower seeds contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Figs and sunflower seeds contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Figs | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.325 MG |
| Riboflavin | 0.05 MG | 0.285 MG |
| Niacin | 0.4 MG | 4.198 MG |
| Pantothenic acid | 0.3 MG | 7.056 MG |
| Vitamin B6 | 0.113 MG | 0.805 MG |
| Folate | 6 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 63% more calcium than fig - sunflower seed has 57mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 17 times more iron than fig - sunflower seed has 6.8mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both sunflower seeds and figs are high in potassium. Sunflower seed has 112% more potassium than fig - sunflower seed has 491mg of potassium per 100 grams and fig has 232mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than fig per 100 grams.
| Figs | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.144 G | 37.39 G |
| Total | 0.144 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: Figs (Figs, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Figs 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 figs contain more calories in 100 grams?Sunflower seed is high in calories and fig has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and fig has 74 calories.
Does sunflower seeds or figs have more carbohydrates?
By weight, sunflower seeds and figs contain similar amounts of carbs - sunflower seed has 20.6g of carbs for 100g and fig has 19.2g of carbohydrates.
Does sunflower seeds or figs contain more iron?
Sunflower seed is an abundant source of iron and it has 17 times more iron than fig - sunflower seed has 6.8mg of iron in 100 grams and fig has 0.37mg of iron.
Does sunflower seeds or figs contain more potassium?
Both sunflower seeds and figs are high in potassium. Sunflower seed has 110% more potassium than fig - sunflower seed has 491mg of potassium in 100 grams and fig has 232mg of potassium.