Sunflower Seeds vs. Bacon
Nutrition comparison of Sunflower Seeds and Cooked Bacon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cooked
bacon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and bacon:
- Both bacon and sunflower seeds are high in calories and saturated fat.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more Vitamin B12.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Bacon (Pork, bacon, rendered fat, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bacon and sunflower seeds are high in calories. Bacon has 45% more calories than sunflower seed - bacon has 898 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Bacon | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 12% | ~ |
| Fat | 77% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Bacon has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and bacon does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than bacon - sunflower seed has 11.5g of dietary fiber per 100 grams and bacon does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 244 times more protein than bacon - bacon has 0.07g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Both bacon and sunflower seeds are high in saturated fat. Bacon has 437% more saturated fat than sunflower seed - bacon has 32g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than bacon - bacon has 97mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than bacon - sunflower seed has 1.4mg of Vitamin C per 100 grams and bacon does not contain significant amounts.
Vitamin A
Bacon has more Vitamin A than sunflower seed - bacon has 11ug of Vitamin A 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, however, bacon contains more Vitamin B12.
| Sunflower Seeds | Bacon | |
|---|---|---|
| Thiamin | 0.325 MG | 0.004 MG |
| Riboflavin | 0.285 MG | 0.015 MG |
| Niacin | 4.198 MG | 0.725 MG |
| Pantothenic acid | 7.056 MG | 0.007 MG |
| Vitamin B6 | 0.805 MG | 0.005 MG |
| Folate | 238 UG | ~ |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 56 times more calcium than bacon - bacon has 1mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 51 times more iron than bacon - bacon has 0.13mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 31 times more potassium than bacon - bacon has 15mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bacon has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Bacon | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.476 G |
| Total | 0.079 G | 0.476 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than bacon per 100 grams.
| Sunflower Seeds | Bacon | |
|---|---|---|
| linoleic acid | 37.39 G | 9.426 G |
| other omega 6 | ~ | 0.442 G |
| Total | 37.39 G | 9.868 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 Bacon (Pork, bacon, rendered fat, cooked) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cooked Bacon 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 bacon or sunflower seeds contain more calories in 100 grams?Both bacon and sunflower seeds are high in calories. Bacon has 50% more calories than sunflower seed - bacon has 898 calories in 100g and sunflower seed has 619 calories.
Does bacon or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 51 times more iron than bacon - bacon has 0.13mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does bacon or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 31 times more potassium than bacon - bacon has 15mg of potassium in 100 grams and sunflower seed has 491mg of potassium.