Apple vs. Sunflower Seeds
Nutrition comparison of Apple and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and sunflower seeds:
- Both sunflower seeds and apple are high in dietary fiber.
- 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, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Sunflower seed is high in calories and apple has 92% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Apple has a macronutrient ratio of 2:96:3 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Sunflower Seeds | |
|---|---|---|
| Protein | 2% | 10% |
| Carbohydrates | 96% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 33% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both sunflower seeds and apple are high in dietary fiber. Sunflower seed has 379% more dietary fiber than apple - sunflower seed has 11.5g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Sunflower seed has less sugar than apple - apple has 10.4g 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 65 times more protein than apple - sunflower seed has 17.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and apple has 100% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 229% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and sunflower seeds contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Apple and sunflower seeds contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Apple and sunflower seeds contain similar amounts of Vitamin K - apple has 2.2ug 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.
| Apple | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.017 MG | 0.325 MG |
| Riboflavin | 0.026 MG | 0.285 MG |
| Niacin | 0.091 MG | 4.198 MG |
| Pantothenic acid | 0.061 MG | 7.056 MG |
| Vitamin B6 | 0.041 MG | 0.805 MG |
| Folate | 3 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 850% more calcium than apple - sunflower seed has 57mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 55 times more iron than apple - sunflower seed has 6.8mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 359% more potassium than apple - sunflower seed has 491mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.079 G |
| Total | 0.009 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than apple per 100 grams.
| Apple | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.043 G | 37.39 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Apple 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 | |||
FAQ
Does sunflower seeds or apple contain more calories in 100 grams?Sunflower seed is high in calories and apple has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and apple has 52 calories.
Does sunflower seeds or apple have more carbohydrates?
By weight, apple has 30% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and apple has 13.8g of carbohydrates.
Does sunflower seeds or apple contain more iron?
Sunflower seed is an abundant source of iron and it has 55 times more iron than apple - sunflower seed has 6.8mg of iron in 100 grams and apple has 0.12mg of iron.
Does sunflower seeds or apple contain more potassium?
Sunflower seed is a rich source of potassium and it has 360% more potassium than apple - sunflower seed has 491mg of potassium in 100 grams and apple has 107mg of potassium.