Sunflower Seeds vs. Asparagus
Nutrition comparison of Sunflower Seeds and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and asparagus:
- Both asparagus and sunflower seeds are high in dietary fiber, iron and potassium.
- Asparagus has 4.3 times less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and asparagus has 97% less calories than sunflower seed - asparagus has 20 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Asparagus | |
|---|---|---|
| Protein | 10% | 34% |
| Carbohydrates | 12% | 61% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 4.3 times less carbohydrates than sunflower seed - asparagus has 3.9g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both asparagus and sunflower seeds are high in dietary fiber. Sunflower seed has 448% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than asparagus - asparagus has 1.9g 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 682% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and asparagus has 99% less saturated fat than sunflower seed - asparagus has 0.04g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Asparagus has 300% more Vitamin C than sunflower seed - asparagus has 5.6mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than sunflower seed - asparagus has 38ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than sunflower seed - asparagus has 1.1mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than sunflower seed - asparagus has 41.6ug 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. Both sunflower seeds and asparagus contain significant amounts of riboflavin.
| Sunflower Seeds | Asparagus | |
|---|---|---|
| Thiamin | 0.325 MG | 0.143 MG |
| Riboflavin | 0.285 MG | 0.141 MG |
| Niacin | 4.198 MG | 0.978 MG |
| Pantothenic acid | 7.056 MG | 0.274 MG |
| Vitamin B6 | 0.805 MG | 0.091 MG |
| Folate | 238 UG | 52 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 138% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both asparagus and sunflower seeds are high in iron. Sunflower seed has 218% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both asparagus and sunflower seeds are high in potassium. Sunflower seed has 143% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.
| Sunflower Seeds | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.01 G |
| Total | 0.079 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than asparagus per 100 grams.
| Sunflower Seeds | Asparagus | |
|---|---|---|
| linoleic acid | 37.39 G | 0.04 G |
| Total | 37.39 G | 0.04 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 Asparagus (Asparagus, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Asparagus 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 % |
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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 | |||
FAQ
Does asparagus or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and asparagus has 100% less calories than sunflower seed - asparagus has 20 calories in 100g and sunflower seed has 619 calories.
Is asparagus or sunflower seeds better for protein?
Sunflower seed is a fantastic source of protein and it has 680% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and sunflower seed has 17.2g of protein.
Does asparagus or sunflower seeds have more carbohydrates?
By weight, asparagus has 4.3 times fewer carbohydrates than sunflower seed - asparagus has 3.9g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does asparagus or sunflower seeds contain more iron?
Both asparagus and sunflower seeds are high in iron. Sunflower seed has 220% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does asparagus or sunflower seeds contain more potassium?
Both asparagus and sunflower seeds are high in potassium. Sunflower seed has 140% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and sunflower seed has 491mg of potassium.