Blueberry vs. Sunflower Seeds
Nutrition comparison of Blueberry and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and sunflower seeds:
- Both sunflower seeds and blueberry are high in dietary fiber.
- 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, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and blueberry has 91% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Sunflower Seeds | |
|---|---|---|
| Protein | 5% | 10% |
| Carbohydrates | 91% | 12% |
| Fat | 5% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 30% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both sunflower seeds and blueberry are high in dietary fiber. Sunflower seed has 379% more dietary fiber than blueberry - sunflower seed has 11.5g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Sunflower seed has less sugar than blueberry - blueberry has 10g 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 22 times more protein than blueberry - sunflower seed has 17.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and blueberry has 100% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 593% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and sunflower seeds contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Blueberry has more Vitamin E than sunflower seed - blueberry has 0.57mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Blueberry has more Vitamin K than sunflower seed - blueberry has 19.3ug 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.
| Blueberry | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.037 MG | 0.325 MG |
| Riboflavin | 0.041 MG | 0.285 MG |
| Niacin | 0.418 MG | 4.198 MG |
| Pantothenic acid | 0.124 MG | 7.056 MG |
| Vitamin B6 | 0.052 MG | 0.805 MG |
| Folate | 6 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 850% more calcium than blueberry - sunflower seed has 57mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 23 times more iron than blueberry - sunflower seed has 6.8mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 538% more potassium than blueberry - sunflower seed has 491mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.079 G |
| Total | 0.058 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than blueberry per 100 grams.
| Blueberry | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.088 G | 37.39 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Blueberry 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 % |
|
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 sunflower seeds or blueberry contain more calories in 100 grams?Sunflower seed is high in calories and blueberry has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and blueberry has 57 calories.
Does sunflower seeds or blueberry have more carbohydrates?
By weight, blueberry has 30% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does sunflower seeds or blueberry contain more iron?
Sunflower seed is an abundant source of iron and it has 23 times more iron than blueberry - sunflower seed has 6.8mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does sunflower seeds or blueberry contain more potassium?
Sunflower seed is a rich source of potassium and it has 540% more potassium than blueberry - sunflower seed has 491mg of potassium in 100 grams and blueberry has 77mg of potassium.