Sunflower Seeds vs. Beets
Nutrition comparison of Sunflower Seeds and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and beets:
- Both beets and sunflower seeds are high in dietary fiber and potassium.
- Beet has 54% less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and beet has 93% less calories than sunflower seed - beet has 43 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Beets | |
|---|---|---|
| Protein | 10% | 14% |
| Carbohydrates | 12% | 83% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 54% less carbohydrates than sunflower seed - beet has 9.6g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both beets and sunflower seeds are high in dietary fiber. Sunflower seed has 311% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than beet - beet has 6.8g 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 969% more protein than beet - beet has 1.6g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and beet has 100% less saturated fat than sunflower seed - beet has 0.03g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Beet has 250% more Vitamin C than sunflower seed - beet has 4.9mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Beets and sunflower seeds contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Beets and sunflower seeds contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Beets and sunflower seeds contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K 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.
| Sunflower Seeds | Beets | |
|---|---|---|
| Thiamin | 0.325 MG | 0.031 MG |
| Riboflavin | 0.285 MG | 0.04 MG |
| Niacin | 4.198 MG | 0.334 MG |
| Pantothenic acid | 7.056 MG | 0.155 MG |
| Vitamin B6 | 0.805 MG | 0.067 MG |
| Folate | 238 UG | 109 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 256% more calcium than beet - beet has 16mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 751% more iron than beet - beet has 0.8mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both beets and sunflower seeds are high in potassium. Sunflower seed has 51% more potassium than beet - beet has 325mg 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 beet per 100 grams.
| Sunflower Seeds | Beets | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.005 G |
| Total | 0.079 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than beet per 100 grams.
| Sunflower Seeds | Beets | |
|---|---|---|
| linoleic acid | 37.39 G | 0.055 G |
| Total | 37.39 G | 0.055 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 Beets (Beets, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Beets 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 beets or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and beet has 90% less calories than sunflower seed - beet has 43 calories in 100g and sunflower seed has 619 calories.
Does beets or sunflower seeds have more carbohydrates?
By weight, beet has 50% fewer carbohydrates than sunflower seed - beet has 9.6g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does beets or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 750% more iron than beet - beet has 0.8mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does beets or sunflower seeds contain more potassium?
Both beets and sunflower seeds are high in potassium. Sunflower seed has 50% more potassium than beet - beet has 325mg of potassium in 100 grams and sunflower seed has 491mg of potassium.