Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and arugula:
Sunflower seed is high in calories and arugula has 96% less calories than sunflower seed - arugula has 25 calories per 100 grams and sunflower seed has 619 calories.
Sunflower Seeds | Arugula | |
---|---|---|
Protein | 10% | 33% |
Carbohydrates | 12% | 47% |
Fat | 77% | 20% |
Alcohol | ~ | ~ |
Arugula has 4.6 times less carbohydrates than sunflower seed - arugula has 3.7g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
Sunflower seed is an excellent source of dietary fiber and it has 619% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
Sunflower seed has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Sunflower seed is an excellent source of protein and it has 567% more protein than arugula - arugula has 2.6g of protein per 100 grams and sunflower seed has 17.2g of protein.
Sunflower seed is high in saturated fat and arugula has 99% less saturated fat than sunflower seed - arugula has 0.09g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Arugula is a great source of Vitamin C and it has 971% more Vitamin C than sunflower seed - arugula has 15mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Arugula is a great source of Vitamin A and it has more Vitamin A than sunflower seed - arugula has 119ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Arugula has more Vitamin E than sunflower seed - arugula has 0.43mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Arugula is a great source of Vitamin K and it has more Vitamin K than sunflower seed - arugula has 108.6ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Sunflower Seeds | Arugula | |
---|---|---|
Thiamin | 0.325 MG | 0.044 MG |
Riboflavin | 0.285 MG | 0.086 MG |
Niacin | 4.198 MG | 0.305 MG |
Pantothenic acid | 7.056 MG | 0.437 MG |
Vitamin B6 | 0.805 MG | 0.073 MG |
Folate | 238 UG | 97 UG |
Both arugula and sunflower seeds are high in calcium. Arugula has 181% more calcium than sunflower seed - arugula has 160mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
Sunflower seed is an excellent source of iron and it has 366% more iron than arugula - arugula has 1.5mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
Both arugula and sunflower seeds are high in potassium. Sunflower seed has 33% more potassium than arugula - arugula has 369mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
Sunflower Seeds | Arugula | |
---|---|---|
alpha linoleic acid | 0.079 G | 0.17 G |
Total | 0.079 G | 0.17 G |
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than arugula per 100 grams.
Sunflower Seeds | Arugula | |
---|---|---|
linoleic acid | 37.39 G | 0.13 G |
other omega 6 | ~ | 0.002 G |
Total | 37.39 G | 0.132 G |
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 Sunflower Seeds or Arugula .
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Arugula (Arugula, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Arugula g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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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 % |
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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 % |
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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 | |||