Barley vs. Sunflower Seeds
Nutrition comparison of Barley and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and sunflower seeds:
- Both sunflower seeds and barley are high in calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and barley are high in calories. Sunflower seed has 76% more calories than barley - sunflower seed has 619 calories per 100 grams and barley has 352 calories.
| Barley | Sunflower Seeds | |
|---|---|---|
| Protein | 11% | 10% |
| Carbohydrates | 86% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and sunflower seed has 74% less carbohydrates than barley - sunflower seed has 20.6g of total carbs per 100 grams and barley has 77.7g of carbohydrates.
dietary fiber
Both sunflower seeds and barley are high in dietary fiber. Barley has 36% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and barley has 15.6g of dietary fiber.
sugar
Barley and sunflower seeds contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and barley are high in protein. Sunflower seed has 74% more protein than barley - sunflower seed has 17.2g of protein per 100 grams and barley has 9.9g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and barley has 96% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and barley has 0.24g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than barley - sunflower seed has 1.4mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Barley and sunflower seeds contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Barley and sunflower seeds contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Barley and sunflower seeds contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both barley and sunflower seeds contain significant amounts of thiamin and niacin.
| Barley | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.191 MG | 0.325 MG |
| Riboflavin | 0.114 MG | 0.285 MG |
| Niacin | 4.604 MG | 4.198 MG |
| Pantothenic acid | 0.282 MG | 7.056 MG |
| Vitamin B6 | 0.26 MG | 0.805 MG |
| Folate | 23 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 97% more calcium than barley - sunflower seed has 57mg of calcium per 100 grams and barley has 29mg of calcium.
iron
Both sunflower seeds and barley are high in iron. Sunflower seed has 172% more iron than barley - sunflower seed has 6.8mg of iron per 100 grams and barley has 2.5mg of iron.
potassium
Both sunflower seeds and barley are high in potassium. Sunflower seed has 75% more potassium than barley - sunflower seed has 491mg of potassium per 100 grams and barley has 280mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both barley and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Barley | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.079 G |
| Total | 0.055 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than barley per 100 grams.
| Barley | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.505 G | 37.39 G |
| Total | 0.505 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: Barley (Barley, pearled, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Barley 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 barley contain more calories in 100 grams?Both sunflower seeds and barley are high in calories. Sunflower seed has 80% more calories than barley - sunflower seed has 619 calories in 100g and barley has 352 calories.
Does sunflower seeds or barley have more carbohydrates?
By weight, barley is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than barley - sunflower seed has 20.6g of carbs for 100g and barley has 77.7g of carbohydrates.
Does sunflower seeds or barley contain more iron?
Both sunflower seeds and barley are high in iron. Sunflower seed has 170% more iron than barley - sunflower seed has 6.8mg of iron in 100 grams and barley has 2.5mg of iron.
Does sunflower seeds or barley contain more potassium?
Both sunflower seeds and barley are high in potassium. Sunflower seed has 80% more potassium than barley - sunflower seed has 491mg of potassium in 100 grams and barley has 280mg of potassium.