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.
Detailed nutritional comparison of oatmeal and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oatmeal src
Image of Sunflower Seeds src

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 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 Oatmeal or Sunflower Seeds .

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 100g

( 100 g )
Daily Values (%)

Sunflower Seeds 100g

( 100 g )
367KCAL 18%
calories 69%
619KCAL 31%
67G 27%
219% carbohydrates
21G 8%
9.8G 39%
dietary fiber 22%
12G 46%
1G >999% sugar
6.3G 10%
total fat 805%
57G 89%
1.1G 6%
saturated fat 445%
6G 33%
2G monounsaturated fat 450% 11G
2.3G polyunsaturated fat >999% 38G
4MG 0.3%
33% sodium
3MG 0.2%
Vitamins and Minerals
Vitamin C >999%
1.4MG 2%
52MG 5%
calcium 10%
57MG 6%
4.2MG 23%
iron 62%
6.8MG 38%
148MG 48%
15% magnesium
129MG 42%
350MG 15%
potassium 40%
491MG 21%
0.73MG 66%
121% thiamin (Vit B1)
0.33MG 30%
0.14MG 13%
riboflavin (Vit B2) 100%
0.28MG 26%
0.78MG 6%
niacin (Vit B3) 438%
4.2MG 30%
0.12MG 9%
Vitamin B6 575%
0.81MG 62%
pantothenic acid (Vit B5) >999%
7.1MG 141%
32UG 8%
folate (Vit B9) 644%
238UG 60%
0.47MG 3%
>999% Vitamin E
16G 32%
protein 6%
17G 34%
copper >999%
1.8MG 153%
manganese >999%
2.1MG 117%
474MG 68%
phosphorus 144%
1158MG 165%
3.1MG 38%
zinc 71%
5.3MG 66%
8.8G 780% Water 1G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, selenium, Vitamin A, Vitamin D, biotin (Vit B7), Vitamin B12, choline, Vitamin K, cholesterol, trans fat.

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.