Milk vs. Sunflower Seeds
Nutrition comparison of Milk and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and sunflower seeds:
- Both sunflower seeds and milk are high in calcium.
- Milk has 3.2 times less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and milk has 92% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and milk has 50 calories.
| Milk | Sunflower Seeds | |
|---|---|---|
| Protein | 26% | 10% |
| Carbohydrates | 38% | 12% |
| Fat | 36% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 3.2 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than milk - sunflower seed has 11.5g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Sunflower seed has less sugar than milk - milk has 5.1g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 422% more protein than milk - sunflower seed has 17.2g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and milk has 79% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and sunflower seeds are low in trans fat - milk has 0.09g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
cholesterol
Both milk and sunflower seeds are low in cholesterol - milk has 8mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seeds and milk contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than sunflower seed - milk has 55ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than sunflower seed - milk has 49iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Milk and sunflower seeds contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Milk and sunflower seeds contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and sunflower seeds contain significant amounts of riboflavin.
| Milk | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.325 MG |
| Riboflavin | 0.185 MG | 0.285 MG |
| Niacin | 0.092 MG | 4.198 MG |
| Pantothenic acid | 0.356 MG | 7.056 MG |
| Vitamin B6 | 0.038 MG | 0.805 MG |
| Folate | 5 UG | 238 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both sunflower seeds and milk are high in calcium. Milk has 111% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 339 times more iron than milk - sunflower seed has 6.8mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 251% more potassium than milk - sunflower seed has 491mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.079 G |
| Total | 0.008 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than milk per 100 grams.
| Milk | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 37.39 G |
| Total | 0.066 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 Milk or Sunflower Seeds .
Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Milk 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 sunflower seeds or milk contain more calories in 100 grams?Sunflower seed is high in calories and milk has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and milk has 50 calories.
Does sunflower seeds or milk have more carbohydrates?
By weight, milk has 3.2 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and milk has 4.8g of carbohydrates.
Does sunflower seeds or milk contain more calcium?
Both sunflower seeds and milk are high in calcium. Milk has 110% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and milk has 120mg of calcium.
Does sunflower seeds or milk contain more iron?
Sunflower seed is an abundant source of iron and it has 339 times more iron than milk - sunflower seed has 6.8mg of iron in 100 grams and milk has 0.02mg of iron.
Does sunflower seeds or milk contain more potassium?
Sunflower seed is a rich source of potassium and it has 250% more potassium than milk - sunflower seed has 491mg of potassium in 100 grams and milk has 140mg of potassium.