Sunflower Seeds vs. Brown Sugar
Nutrition comparison of Sunflower Seeds and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and brown sugar:
- Both brown sugar and sunflower seeds are high in calcium and calories.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- 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 Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and sunflower seeds are high in calories. Sunflower seed has 63% more calories than brown sugar - brown sugar has 380 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Brown Sugar | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 12% | 100% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and sunflower seed has 79% less carbohydrates than brown sugar - brown sugar has 98.1g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than brown sugar - sunflower seed has 11.5g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and sunflower seed has less sugar than brown sugar - brown sugar has 97g 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 142 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and brown sugar has less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than brown sugar - sunflower seed has 1.4mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sunflower Seeds | Brown Sugar | |
|---|---|---|
| Thiamin | 0.325 MG | ~ |
| Riboflavin | 0.285 MG | ~ |
| Niacin | 4.198 MG | 0.11 MG |
| Pantothenic acid | 7.056 MG | 0.132 MG |
| Vitamin B6 | 0.805 MG | 0.041 MG |
| Folate | 238 UG | 1 UG |
Minerals
calcium
Both brown sugar and sunflower seeds are high in calcium. Brown sugar has 46% more calcium than sunflower seed - brown sugar has 83mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 859% more iron than brown sugar - brown sugar has 0.71mg 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 269% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
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 Brown Sugar (Sugar, brown) .
Sunflower Seeds g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar or sunflower seeds contain more calories in 100 grams?Both brown sugar and sunflower seeds are high in calories. Sunflower seed has 60% more calories than brown sugar - brown sugar has 380 calories in 100g and sunflower seed has 619 calories.
Does brown sugar or sunflower seeds have more carbohydrates?
By weight, brown sugar is high in carbohydrates and sunflower seed has 80% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does brown sugar or sunflower seeds contain more calcium?
Both brown sugar and sunflower seeds are high in calcium. Brown sugar has 50% more calcium than sunflower seed - brown sugar has 83mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does brown sugar or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 860% more iron than brown sugar - brown sugar has 0.71mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does brown sugar or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 270% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and sunflower seed has 491mg of potassium.