Granola vs. Sunflower Seeds
Nutrition comparison of Granola and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and sunflower seeds:
- Both sunflower seeds and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Granola is an excellent source of Vitamin E.
- Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
- Sunflower seed has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) 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 granola are high in calories. Sunflower seed has 27% more calories than granola - sunflower seed has 619 calories per 100 grams and granola has 489 calories.
| Granola | Sunflower Seeds | |
|---|---|---|
| Protein | 11% | 10% |
| Carbohydrates | 44% | 12% |
| Fat | 45% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and sunflower seed has 62% less carbohydrates than granola - sunflower seed has 20.6g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both sunflower seeds and granola are high in dietary fiber. Sunflower seed has 29% more dietary fiber than granola - sunflower seed has 11.5g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Sunflower seed has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and granola are high in protein. Sunflower seed has 26% more protein than granola - sunflower seed has 17.2g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and granola has 34% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and sunflower seeds are low in trans fat - granola has 0.02g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seeds and granola contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and sunflower seeds contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than sunflower seed - granola has 11.1mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than sunflower seed - granola has 5.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both granola and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.
| Granola | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.548 MG | 0.325 MG |
| Riboflavin | 0.354 MG | 0.285 MG |
| Niacin | 2.739 MG | 4.198 MG |
| Pantothenic acid | 0.752 MG | 7.056 MG |
| Vitamin B6 | 0.37 MG | 0.805 MG |
| Folate | 84 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and granola are high in calcium. Granola has 33% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both sunflower seeds and granola are high in iron. Sunflower seed has 72% more iron than granola - sunflower seed has 6.8mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both sunflower seeds and granola are high in potassium. Granola has a little more potassium (10%) than sunflower seed by weight - sunflower seed has 491mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Granola | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.079 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than granola per 100 grams.
| Granola | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 37.39 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Granola g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 granola contain more calories in 100 grams?Both sunflower seeds and granola are high in calories. Sunflower seed has 30% more calories than granola - sunflower seed has 619 calories in 100g and granola has 489 calories.
Does sunflower seeds or granola have more carbohydrates?
By weight, granola is high in carbohydrates and sunflower seed has 60% fewer carbohydrates than granola - sunflower seed has 20.6g of carbs for 100g and granola has 53.9g of carbohydrates.
Does sunflower seeds or granola contain more calcium?
Both sunflower seeds and granola are high in calcium. Granola has 30% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and granola has 76mg of calcium.
Does sunflower seeds or granola contain more iron?
Both sunflower seeds and granola are high in iron. Sunflower seed has 70% more iron than granola - sunflower seed has 6.8mg of iron in 100 grams and granola has 4mg of iron.
Does sunflower seeds or granola contain more potassium?
Both sunflower seeds and granola are high in potassium. Granola has a little more potassium ( 10%) than sunflower seed by weight - sunflower seed has 491mg of potassium in 100 grams and granola has 539mg of potassium.