Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and sunflower seeds:
Both flour and sunflower seeds are high in calories. Sunflower seed has 70% more calories than flour - flour has 364 calories per 100 grams and sunflower seed has 619 calories.
Flour | Sunflower Seeds | |
---|---|---|
Protein | 12% | 10% |
Carbohydrates | 86% | 12% |
Fat | 2% | 77% |
Alcohol | ~ | ~ |
Flour is high in carbohydrates and sunflower seed has 73% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
Both flour and sunflower seeds are high in dietary fiber. Sunflower seed has 326% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
Flour and sunflower seeds contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Both flour and sunflower seeds are high in protein. Sunflower seed has 67% more protein than flour - flour has 10.3g of protein per 100 grams and sunflower seed has 17.2g of protein.
Sunflower seed is high in saturated fat and flour has 97% less saturated fat than sunflower seed - flour has 0.16g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Sunflower seed has more Vitamin C than flour - sunflower seed has 1.4mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Flour and sunflower seeds contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Flour and sunflower seeds contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Flour | Sunflower Seeds | |
---|---|---|
Thiamin | 0.12 MG | 0.325 MG |
Riboflavin | 0.04 MG | 0.285 MG |
Niacin | 1.25 MG | 4.198 MG |
Pantothenic acid | 0.438 MG | 7.056 MG |
Vitamin B6 | 0.044 MG | 0.805 MG |
Folate | 26 UG | 238 UG |
Sunflower seed is a great source of calcium and it has 280% more calcium than flour - flour has 15mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
Sunflower seed is an excellent source of iron and it has 482% more iron than flour - flour has 1.2mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
Sunflower seed is an excellent source of potassium and it has 359% more potassium than flour - flour has 107mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than flour per 100 grams.
Flour | Sunflower Seeds | |
---|---|---|
alpha linoleic acid | 0.022 G | 0.079 G |
Total | 0.022 G | 0.079 G |
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than flour per 100 grams.
Flour | Sunflower Seeds | |
---|---|---|
linoleic acid | 0.391 G | 37.39 G |
Total | 0.391 G | 37.39 G |
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: Flour (Wheat flour, white, all-purpose, unenriched) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Flour 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 | |||