Sunflower Seeds vs. Brussels Sprouts
Nutrition comparison of Sunflower Seeds and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and brussels sprouts:
- Both sunflower seeds and brussels sprouts are high in calcium, dietary fiber and potassium.
- Brussels sprout has 57% less carbohydrates than sunflower seed.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- 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 Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and brussels sprout has 93% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and brussels sprout has 43 calories.
| Sunflower Seeds | Brussels Sprouts | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 12% | 68% |
| Fat | 77% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 57% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both sunflower seeds and brussels sprouts are high in dietary fiber. Sunflower seed has 203% more dietary fiber than brussels sprout - sunflower seed has 11.5g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Sunflower seed has less sugar than brussels sprout - brussels sprout has 2.2g 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 409% more protein than brussels sprout - sunflower seed has 17.2g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and brussels sprout has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 59 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than sunflower seed - brussels sprout has 38ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Brussels sprout has more Vitamin E than sunflower seed - brussels sprout has 0.88mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has more Vitamin K than sunflower seed - brussels sprout has 177ug 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 | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.325 MG | 0.139 MG |
| Riboflavin | 0.285 MG | 0.09 MG |
| Niacin | 4.198 MG | 0.745 MG |
| Pantothenic acid | 7.056 MG | 0.309 MG |
| Vitamin B6 | 0.805 MG | 0.219 MG |
| Folate | 238 UG | 61 UG |
Minerals
calcium
Both sunflower seeds and brussels sprouts are high in calcium. Sunflower seed has 36% more calcium than brussels sprout - sunflower seed has 57mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 386% more iron than brussels sprout - sunflower seed has 6.8mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both sunflower seeds and brussels sprouts are high in potassium. Sunflower seed has 26% more potassium than brussels sprout - sunflower seed has 491mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sunflower seeds and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.099 G |
| Total | 0.079 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than brussels sprout per 100 grams.
| Sunflower Seeds | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 37.39 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 37.39 G | 0.046 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 Brussels Sprouts (Brussels sprouts, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Brussels Sprouts 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or brussels sprouts contain more calories in 100 grams?Sunflower seed is high in calories and brussels sprout has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and brussels sprout has 43 calories.
Does sunflower seeds or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does sunflower seeds or brussels sprouts contain more calcium?
Both sunflower seeds and brussels sprouts are high in calcium. Sunflower seed has 40% more calcium than brussels sprout - sunflower seed has 57mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does sunflower seeds or brussels sprouts contain more iron?
Sunflower seed is an abundant source of iron and it has 390% more iron than brussels sprout - sunflower seed has 6.8mg of iron in 100 grams and brussels sprout has 1.4mg of iron.
Does sunflower seeds or brussels sprouts contain more potassium?
Both sunflower seeds and brussels sprouts are high in potassium. Sunflower seed has 30% more potassium than brussels sprout - sunflower seed has 491mg of potassium in 100 grams and brussels sprout has 389mg of potassium.