Soy Flour vs. Sunflower Seeds
Nutrition comparison of Soy Flour and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and sunflower seeds:
- Both sunflower seeds and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Soy flour has more thiamin, however, sunflower seed contains more pantothenic acid.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) 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 soy flour are high in calories. Sunflower seed has 66% more calories than soy flour - sunflower seed has 619 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Sunflower Seeds | |
|---|---|---|
| Protein | 50% | 10% |
| Carbohydrates | 31% | 12% |
| Fat | 20% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and sunflower seed has 33% less carbohydrates than soy flour - sunflower seed has 20.6g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both sunflower seeds and soy flour are high in dietary fiber. Soy flour has 39% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Sunflower seed has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and soy flour are high in protein. Soy flour has 189% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and soy flour has 78% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than soy flour - sunflower seed has 1.4mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and sunflower seeds contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than sunflower seed - soy flour has 0.55mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Soy flour and sunflower seeds contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, however, sunflower seed contains more pantothenic acid. Both soy flour and sunflower seeds contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Soy Flour | Sunflower Seeds | |
|---|---|---|
| Thiamin | 1.088 MG | 0.325 MG |
| Riboflavin | 0.28 MG | 0.285 MG |
| Niacin | 2.95 MG | 4.198 MG |
| Pantothenic acid | 1.55 MG | 7.056 MG |
| Vitamin B6 | 1.05 MG | 0.805 MG |
| Folate | 289 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and soy flour are high in calcium. Soy flour has 400% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both sunflower seeds and soy flour are high in iron. Soy flour has 20% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both sunflower seeds and soy flour are high in potassium. Soy flour has 326% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Soy Flour | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.079 G |
| Total | 0.555 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than soy flour per 100 grams.
| Soy Flour | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 37.39 G |
| Total | 3.685 G | 37.39 G |
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 Soy Flour or Sunflower Seeds .
Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Soy Flour 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 soy flour contain more calories in 100 grams?Both sunflower seeds and soy flour are high in calories. Sunflower seed has 70% more calories than soy flour - sunflower seed has 619 calories in 100g and soy flour has 372 calories.
Is sunflower seeds or soy flour better for protein?
Both sunflower seeds and soy flour are high in protein. Soy flour has 190% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and soy flour has 49.8g of protein.
Does sunflower seeds or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and sunflower seed has 30% fewer carbohydrates than soy flour - sunflower seed has 20.6g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does sunflower seeds or soy flour contain more calcium?
Both sunflower seeds and soy flour are high in calcium. Soy flour has 400% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does sunflower seeds or soy flour contain more iron?
Both sunflower seeds and soy flour are high in iron. Soy flour has 20% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does sunflower seeds or soy flour contain more potassium?
Both sunflower seeds and soy flour are high in potassium. Soy flour has 330% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and soy flour has 2090mg of potassium.