Oats vs. Sunflower Seeds
Nutrition comparison of Oats and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and sunflower seeds:
- Both oats and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has more thiamin, however, sunflower seed contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and sunflower seeds are high in calories. Sunflower seed has 59% more calories than oat - oat has 389 calories per 100 grams and sunflower seed has 619 calories.
| Oats | Sunflower Seeds | |
|---|---|---|
| Protein | 17% | 10% |
| Carbohydrates | 67% | 12% |
| Fat | 16% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and sunflower seed has 69% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both oats and sunflower seeds are high in dietary fiber. Sunflower seed has a little more dietary fiber (8%) than oat by weight - oat has 10.6g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
Protein
protein
Both oats and sunflower seeds are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and oat has 80% less saturated fat than sunflower seed - oat has 1.2g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than oat - sunflower seed has 1.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, however, sunflower seed contains more niacin, pantothenic acid, Vitamin B6 and folate. Both oats and sunflower seeds contain significant amounts of riboflavin.
| Oats | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.763 MG | 0.325 MG |
| Riboflavin | 0.139 MG | 0.285 MG |
| Niacin | 0.961 MG | 4.198 MG |
| Pantothenic acid | 1.349 MG | 7.056 MG |
| Vitamin B6 | 0.119 MG | 0.805 MG |
| Folate | 56 UG | 238 UG |
Minerals
calcium
Both oats and sunflower seeds are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both oats and sunflower seeds are high in iron. Sunflower seed has 44% more iron than oat - oat has 4.7mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both oats and sunflower seeds are high in potassium. Sunflower seed has 14% more potassium than oat - oat has 429mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Oats | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.079 G |
| Total | 0.111 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than oat per 100 grams.
| Oats | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 2.424 G | 37.39 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Oats 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 % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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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 % | |
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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 % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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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 | |||
FAQ
Does oats or sunflower seeds contain more calories in 100 grams?Both oats and sunflower seeds are high in calories. Sunflower seed has 60% more calories than oat - oat has 389 calories in 100g and sunflower seed has 619 calories.
Does oats or sunflower seeds have more carbohydrates?
By weight, oat is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does oats or sunflower seeds contain more calcium?
Both oats and sunflower seeds are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does oats or sunflower seeds contain more iron?
Both oats and sunflower seeds are high in iron. Sunflower seed has 40% more iron than oat - oat has 4.7mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does oats or sunflower seeds contain more potassium?
Both oats and sunflower seeds are high in potassium. Sunflower seed has 10% more potassium than oat - oat has 429mg of potassium in 100 grams and sunflower seed has 491mg of potassium.