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. 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 | ~ | ~ |
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.
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.
Sunflower seed has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Lentils or Sunflower Seeds .
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 % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
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G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||