Sunflower Seeds vs. Red Bell Pepper
Nutrition comparison of Sunflower Seeds and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and red bell pepper:
- Both red bell pepper and sunflower seeds are high in dietary fiber and potassium.
- Red bell pepper has 71% less carbohydrates than sunflower seed.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and red bell pepper has 96% less calories than sunflower seed - red bell pepper has 26 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Red Bell Pepper | |
|---|---|---|
| Protein | 10% | 13% |
| Carbohydrates | 12% | 79% |
| Fat | 77% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 71% less carbohydrates than sunflower seed - red bell pepper has 6g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both red bell pepper and sunflower seeds are high in dietary fiber. Sunflower seed has 448% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than red bell pepper - red bell pepper has 4.2g 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 16 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and red bell pepper has 99% less saturated fat than sunflower seed - red bell pepper has 0.06g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 90 times more Vitamin C than sunflower seed - red bell pepper has 127.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - red bell pepper has 157ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Red bell pepper has more Vitamin E than sunflower seed - red bell pepper has 1.6mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Red bell pepper and sunflower seeds contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sunflower Seeds | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.325 MG | 0.054 MG |
| Riboflavin | 0.285 MG | 0.085 MG |
| Niacin | 4.198 MG | 0.979 MG |
| Pantothenic acid | 7.056 MG | 0.317 MG |
| Vitamin B6 | 0.805 MG | 0.291 MG |
| Folate | 238 UG | 46 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 714% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 14 times more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both red bell pepper and sunflower seeds are high in potassium. Sunflower seed has 133% more potassium than red bell pepper - red bell pepper has 211mg 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 sunflower seeds and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.056 G |
| Total | 0.079 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than red bell pepper per 100 grams.
| Sunflower Seeds | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 37.39 G | 0.1 G |
| Total | 37.39 G | 0.1 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Red Bell Pepper (Peppers, sweet, red, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and red bell pepper has 100% less calories than sunflower seed - red bell pepper has 26 calories in 100g and sunflower seed has 619 calories.
Does red bell pepper or sunflower seeds have more carbohydrates?
By weight, red bell pepper has 70% fewer carbohydrates than sunflower seed - red bell pepper has 6g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does red bell pepper or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 14 times more iron than red bell pepper - red bell pepper has 0.43mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does red bell pepper or sunflower seeds contain more potassium?
Both red bell pepper and sunflower seeds are high in potassium. Sunflower seed has 130% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and sunflower seed has 491mg of potassium.