Oatmeal vs. Sunflower Seeds
Nutrition comparison of Oatmeal and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and sunflower seeds:
- Both sunflower seeds and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oatmeal has more thiamin, however, sunflower seed contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) 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 oatmeal are high in calories. Sunflower seed has 69% more calories than oatmeal - sunflower seed has 619 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Sunflower Seeds | |
|---|---|---|
| Protein | 17% | 10% |
| Carbohydrates | 69% | 12% |
| Fat | 15% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and sunflower seed has 69% less carbohydrates than oatmeal - sunflower seed has 20.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both sunflower seeds and oatmeal are high in dietary fiber. Sunflower seed has 17% more dietary fiber than oatmeal - sunflower seed has 11.5g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal and sunflower seeds contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and oatmeal are high in protein. Sunflower seed has a little more protein (8%) than oatmeal by weight - sunflower seed has 17.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and oatmeal has 81% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than oatmeal - sunflower seed has 1.4mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal has more Vitamin E than sunflower seed - oatmeal has 0.47mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, sunflower seed contains more niacin, pantothenic acid, Vitamin B6 and folate. Both oatmeal and sunflower seeds contain significant amounts of riboflavin.
| Oatmeal | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.73 MG | 0.325 MG |
| Riboflavin | 0.14 MG | 0.285 MG |
| Niacin | 0.78 MG | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | 0.12 MG | 0.805 MG |
| Folate | 32 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and oatmeal are high in calcium. Sunflower seed has a little more calcium (10%) than oatmeal by weight - sunflower seed has 57mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both sunflower seeds and oatmeal are high in iron. Sunflower seed has 62% more iron than oatmeal - sunflower seed has 6.8mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both sunflower seeds and oatmeal are high in potassium. Sunflower seed has 40% more potassium than oatmeal - sunflower seed has 491mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Oatmeal 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 % |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
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 oatmeal contain more calories in 100 grams?Both sunflower seeds and oatmeal are high in calories. Sunflower seed has 70% more calories than oatmeal - sunflower seed has 619 calories in 100g and oatmeal has 367 calories.
Does sunflower seeds or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than oatmeal - sunflower seed has 20.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does sunflower seeds or oatmeal contain more calcium?
Both sunflower seeds and oatmeal are high in calcium. Sunflower seed has a little more calcium ( 10%) than oatmeal by weight - sunflower seed has 57mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does sunflower seeds or oatmeal contain more iron?
Both sunflower seeds and oatmeal are high in iron. Sunflower seed has 60% more iron than oatmeal - sunflower seed has 6.8mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does sunflower seeds or oatmeal contain more potassium?
Both sunflower seeds and oatmeal are high in potassium. Sunflower seed has 40% more potassium than oatmeal - sunflower seed has 491mg of potassium in 100 grams and oatmeal has 350mg of potassium.