Sunflower Seeds vs. Artichoke
Nutrition comparison of Sunflower Seeds and Artichoke
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
artichoke
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and artichoke:
- Both artichoke and sunflower seeds are high in calcium, dietary fiber and potassium.
- Artichoke has signficantly more Vitamin C than sunflower seed.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- 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 Artichoke (Artichokes, (globe or french), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and artichoke has 92% less calories than sunflower seed - artichoke has 47 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Artichoke | |
|---|---|---|
| Protein | 10% | 23% |
| Carbohydrates | 12% | 74% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke has 49% less carbohydrates than sunflower seed - artichoke has 10.5g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both artichoke and sunflower seeds are high in dietary fiber. Sunflower seed has 113% more dietary fiber than artichoke - artichoke has 5.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Artichoke and sunflower seeds contain similar amounts of sugar - artichoke has 0.99g 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 426% more protein than artichoke - artichoke has 3.3g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and artichoke has 99% less saturated fat than sunflower seed - artichoke has 0.04g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Artichoke has signficantly more Vitamin C than sunflower seed - artichoke has 11.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Artichoke and sunflower seeds contain similar amounts of Vitamin A - artichoke has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Artichoke and sunflower seeds contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Artichoke has more Vitamin K than sunflower seed - artichoke has 14.8ug 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 | Artichoke | |
|---|---|---|
| Thiamin | 0.325 MG | 0.072 MG |
| Riboflavin | 0.285 MG | 0.066 MG |
| Niacin | 4.198 MG | 1.046 MG |
| Pantothenic acid | 7.056 MG | 0.338 MG |
| Vitamin B6 | 0.805 MG | 0.116 MG |
| Folate | 238 UG | 68 UG |
Minerals
calcium
Both artichoke and sunflower seeds are high in calcium. Sunflower seed has 30% more calcium than artichoke - artichoke has 44mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 432% more iron than artichoke - artichoke has 1.3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both artichoke and sunflower seeds are high in potassium. Sunflower seed has 33% more potassium than artichoke - artichoke has 370mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Sunflower Seeds | Artichoke | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.017 G |
| Total | 0.079 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than artichoke per 100 grams.
| Sunflower Seeds | Artichoke | |
|---|---|---|
| linoleic acid | 37.39 G | 0.046 G |
| Total | 37.39 G | 0.046 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 Artichoke (Artichokes, (globe or french), raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Artichoke g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does artichoke or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and artichoke has 90% less calories than sunflower seed - artichoke has 47 calories in 100g and sunflower seed has 619 calories.
Does artichoke or sunflower seeds have more carbohydrates?
By weight, artichoke has 50% fewer carbohydrates than sunflower seed - artichoke has 10.5g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does artichoke or sunflower seeds contain more calcium?
Both artichoke and sunflower seeds are high in calcium. Sunflower seed has 30% more calcium than artichoke - artichoke has 44mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does artichoke or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 430% more iron than artichoke - artichoke has 1.3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does artichoke or sunflower seeds contain more potassium?
Both artichoke and sunflower seeds are high in potassium. Sunflower seed has 30% more potassium than artichoke - artichoke has 370mg of potassium in 100 grams and sunflower seed has 491mg of potassium.