Beef vs. Sunflower Seeds
Nutrition comparison of Cooked Beef and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and sunflower seeds:
- Both beef and sunflower seeds are high in calories, iron, potassium, protein and saturated fat.
- Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, beef contains more Vitamin B12.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and sunflower seeds are high in calories. Sunflower seed has 123% more calories than beef - beef has 277 calories per 100 grams and sunflower seed has 619 calories.
| Beef | Sunflower Seeds | |
|---|---|---|
| Protein | 38% | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 62% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than beef - sunflower seed has 11.5g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and sunflower seeds are high in protein. Beef has 47% more protein than sunflower seed - beef has 25.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Both beef and sunflower seeds are high in saturated fat. Beef has 23% more saturated fat than sunflower seed - beef has 7.3g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
trans fat
Sunflower seed has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
cholesterol
Sunflower seed has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than beef - sunflower seed has 1.4mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and sunflower seeds contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Beef and sunflower seeds contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Beef and sunflower seeds contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Beef and sunflower seeds contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, beef contains more Vitamin B12. Both beef and sunflower seeds contain significant amounts of riboflavin and niacin.
| Beef | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.051 MG | 0.325 MG |
| Riboflavin | 0.176 MG | 0.285 MG |
| Niacin | 4.537 MG | 4.198 MG |
| Pantothenic acid | 0.658 MG | 7.056 MG |
| Vitamin B6 | 0.336 MG | 0.805 MG |
| Folate | 11 UG | 238 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 63% more calcium than beef - beef has 35mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both beef and sunflower seeds are high in iron. Sunflower seed has 203% more iron than beef - beef has 2.3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both beef and sunflower seeds are high in potassium. Sunflower seed has 79% more potassium than beef - beef has 275mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Beef | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.079 G |
| Total | 0.056 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than beef per 100 grams.
| Beef | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 37.39 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cooked Beef g
()
|
Daily Values (%) |
Sunflower Seeds 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 % |
|
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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 beef or sunflower seeds contain more calories in 100 grams?Both beef and sunflower seeds are high in calories. Sunflower seed has 120% more calories than beef - beef has 277 calories in 100g and sunflower seed has 619 calories.
Is beef or sunflower seeds better for protein?
Both beef and sunflower seeds are high in protein. Beef has 50% more protein than sunflower seed - beef has 25.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Does beef or sunflower seeds contain more iron?
Both beef and sunflower seeds are high in iron. Sunflower seed has 200% more iron than beef - beef has 2.3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does beef or sunflower seeds contain more potassium?
Both beef and sunflower seeds are high in potassium. Sunflower seed has 80% more potassium than beef - beef has 275mg of potassium in 100 grams and sunflower seed has 491mg of potassium.