Lentils vs. Sunflower Seeds
Nutrition comparison of Cooked Lentils and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and sunflower seeds:
- Both sunflower seeds and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Sunflower seed is a great source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) 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 lentils are high in calories. Sunflower seed has 434% more calories than lentil - sunflower seed has 619 calories per 100 grams and lentil has 116 calories.
| Lentils | Sunflower Seeds | |
|---|---|---|
| Protein | 30% | 10% |
| Carbohydrates | 67% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and lentils contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both sunflower seeds and lentils are high in dietary fiber. Sunflower seed has 46% more dietary fiber than lentil - sunflower seed has 11.5g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Sunflower seed has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and lentils are high in protein. Sunflower seed has 91% more protein than lentil - sunflower seed has 17.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and lentil has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and lentils contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and sunflower seeds contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Lentils and sunflower seeds contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Lentils and sunflower seeds contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both lentils and sunflower seeds contain significant amounts of thiamin and folate.
| Lentils | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.169 MG | 0.325 MG |
| Riboflavin | 0.073 MG | 0.285 MG |
| Niacin | 1.06 MG | 4.198 MG |
| Pantothenic acid | 0.638 MG | 7.056 MG |
| Vitamin B6 | 0.178 MG | 0.805 MG |
| Folate | 181 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 200% more calcium than lentil - sunflower seed has 57mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both sunflower seeds and lentils are high in iron. Sunflower seed has 105% more iron than lentil - sunflower seed has 6.8mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both sunflower seeds and lentils are high in potassium. Sunflower seed has 33% more potassium than lentil - sunflower seed has 491mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.079 G |
| Total | 0.037 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than lentil per 100 grams.
| Lentils | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.137 G | 37.39 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cooked Lentils 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 lentils contain more calories in 100 grams?Both sunflower seeds and lentils are high in calories. Sunflower seed has 430% more calories than lentil - sunflower seed has 619 calories in 100g and lentil has 116 calories.
Does sunflower seeds or lentils have more carbohydrates?
By weight, sunflower seeds and lentils contain similar amounts of carbs - sunflower seed has 20.6g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does sunflower seeds or lentils contain more iron?
Both sunflower seeds and lentils are high in iron. Sunflower seed has 110% more iron than lentil - sunflower seed has 6.8mg of iron in 100 grams and lentil has 3.3mg of iron.
Does sunflower seeds or lentils contain more potassium?
Both sunflower seeds and lentils are high in potassium. Sunflower seed has 30% more potassium than lentil - sunflower seed has 491mg of potassium in 100 grams and lentil has 369mg of potassium.