Soy Milk vs. Sunflower Seeds
Nutrition comparison of Soy Milk 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 milk
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and sunflower seeds:
- Both sunflower seeds and soy milk are high in calcium.
- Soy milk has 3.1 times less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and soy milk has 93% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Sunflower Seeds | |
|---|---|---|
| Protein | 24% | 10% |
| Carbohydrates | 46% | 12% |
| Fat | 31% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has 3.1 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 56 times more dietary fiber than soy milk - sunflower seed has 11.5g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Sunflower seed has less sugar than soy milk - soy milk has 3.7g 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 562% more protein than soy milk - sunflower seed has 17.2g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and soy milk has 97% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than soy milk - sunflower seed has 1.4mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than sunflower seed - soy milk has 55ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than sunflower seed - soy milk has 3.7iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Soy milk and sunflower seeds contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Soy milk and sunflower seeds contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and sunflower seeds contain significant amounts of riboflavin.
| Soy Milk | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.325 MG |
| Riboflavin | 0.184 MG | 0.285 MG |
| Niacin | 0.425 MG | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | 0.031 MG | 0.805 MG |
| Folate | 9 UG | 238 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both sunflower seeds and soy milk are high in calcium. Soy milk has 116% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 15 times more iron than soy milk - sunflower seed has 6.8mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 302% more potassium than soy milk - sunflower seed has 491mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.079 G |
| Total | 0.075 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.584 G | 37.39 G |
| Total | 0.584 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: Soy Milk (Soy milk, fortified) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Soy Milk 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 % |
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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 milk contain more calories in 100 grams?Sunflower seed is high in calories and soy milk has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and soy milk has 43 calories.
Does sunflower seeds or soy milk have more carbohydrates?
By weight, soy milk has 3.1 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does sunflower seeds or soy milk contain more calcium?
Both sunflower seeds and soy milk are high in calcium. Soy milk has 120% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does sunflower seeds or soy milk contain more iron?
Sunflower seed is an abundant source of iron and it has 15 times more iron than soy milk - sunflower seed has 6.8mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does sunflower seeds or soy milk contain more potassium?
Sunflower seed is a rich source of potassium and it has 300% more potassium than soy milk - sunflower seed has 491mg of potassium in 100 grams and soy milk has 122mg of potassium.