Flour vs. Sunflower Seeds
Nutrition comparison of Flour and Sunflower Seeds
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, dietary fiber and protein.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, flour is much heavier in carbs, much lighter in fat and similar to sunflower seeds for protein. Flour has a macronutrient ratio of 12:86:3 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Sunflower Seeds | |
|---|---|---|
| Protein | 12% | 10% |
| Carbohydrates | 86% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
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 Flour or Sunflower Seeds .
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 | |||
FAQ
Does flour or sunflower seeds contain more calories in 100 grams?Both flour and sunflower seeds are high in calories. Sunflower seed has 70% more calories than flour - flour has 364 calories in 100g and sunflower seed has 619 calories.
Does flour or sunflower seeds have more carbohydrates?
By weight, flour is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does flour or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 480% more iron than flour - flour has 1.2mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does flour or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 360% more potassium than flour - flour has 107mg of potassium in 100 grams and sunflower seed has 491mg of potassium.