Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
potato starch
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in potato starch and sunflower seeds:
Both sunflower seeds and potato starch are high in calories. Sunflower seed has 86% more calories than potato starch - sunflower seed has 619 calories per 100 grams and potato starch has 333 calories.
| Potato Starch | Sunflower Seeds | |
|---|---|---|
| Protein | ~ | 10% |
| Carbohydrates | 100% | 12% |
| Fat | ~ | 77% |
| Alcohol | ~ | ~ |
Potato starch is high in carbohydrates and sunflower seed has 75% less carbohydrates than potato starch - sunflower seed has 20.6g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than potato starch - sunflower seed has 11.5g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Sunflower seed is an excellent source of protein and it has more protein than potato starch - sunflower seed has 17.2g of protein per 100 grams and potato starch does not contain significant amounts.
Sunflower seed is high in saturated fat and potato starch has less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Sunflower seed has more Vitamin C than potato starch - sunflower seed has 1.4mg of Vitamin C per 100 grams and potato starch does not contain significant amounts.
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Potato Starch | Sunflower Seeds | |
|---|---|---|
| Thiamin | ~ | 0.325 MG |
| Riboflavin | ~ | 0.285 MG |
| Niacin | ~ | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | ~ | 0.805 MG |
| Folate | ~ | 238 UG |
Sunflower seed is a great source of calcium and it has more calcium than potato starch - sunflower seed has 57mg of calcium per 100 grams and potato starch does not contain significant amounts.
Sunflower seed is an excellent source of iron and it has more iron than potato starch - sunflower seed has 6.8mg of iron per 100 grams and potato starch does not contain significant amounts.
Sunflower seed is an excellent source of potassium and it has more potassium than potato starch - sunflower seed has 491mg of potassium per 100 grams and potato starch does not contain significant amounts.
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: Potato Starch (POTATO STARCH) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Potato Starch 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 | |||