Buttermilk vs. Sunflower Seeds

Nutrition comparison of Buttermilk and Sunflower Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of buttermilk versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in buttermilk and sunflower seeds:

  • Both sunflower seeds and buttermilk are high in calcium.
  • Buttermilk has 3.2 times less carbohydrates than sunflower seed.
  • Buttermilk has signficantly more Vitamin D than sunflower seed.
  • Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12.
  • Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of buttermilk and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Buttermilk src
Image of Sunflower Seeds src

Calories and Carbs

calories

Sunflower seed is high in calories and buttermilk has 90% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and buttermilk has 62 calories.

For macronutrient ratios, buttermilk is heavier in protein, heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Buttermilk Sunflower Seeds
Protein 21% 10%
Carbohydrates 32% 12%
Fat 48% 77%
Alcohol ~ ~

carbohydrates

Buttermilk has 3.2 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.

dietary fiber

Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - sunflower seed has 11.5g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.

sugar

Sunflower seed has less sugar than buttermilk - buttermilk has 4.9g 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 436% more protein than buttermilk - sunflower seed has 17.2g of protein per 100 grams and buttermilk has 3.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and buttermilk has 68% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.

cholesterol

Sunflower seed has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.

Vitamins

Vitamin C

Sunflower seed has more Vitamin C than buttermilk - sunflower seed has 1.4mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.

Vitamin A

Buttermilk has more Vitamin A than sunflower seed - buttermilk has 47ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin D

Buttermilk has signficantly more Vitamin D than sunflower seed - buttermilk has 52iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Buttermilk and sunflower seeds contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Buttermilk and sunflower seeds contain similar amounts of Vitamin K - buttermilk has 0.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12. Both buttermilk and sunflower seeds contain significant amounts of riboflavin.

Buttermilk Sunflower Seeds
Thiamin 0.047 MG 0.325 MG
Riboflavin 0.172 MG 0.285 MG
Niacin 0.09 MG 4.198 MG
Pantothenic acid 0.38 MG 7.056 MG
Vitamin B6 0.036 MG 0.805 MG
Folate 5 UG 238 UG
Vitamin B12 0.46 UG ~

Minerals

calcium

Both sunflower seeds and buttermilk are high in calcium. Buttermilk has 102% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and buttermilk has 115mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 226 times more iron than buttermilk - sunflower seed has 6.8mg of iron per 100 grams and buttermilk has 0.03mg of iron.

potassium

Sunflower seed is an excellent source of potassium and it has 264% more potassium than buttermilk - sunflower seed has 491mg of potassium per 100 grams and buttermilk has 135mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both buttermilk and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

Buttermilk Sunflower Seeds
alpha linoleic acid 0.076 G 0.079 G
Total 0.076 G 0.079 G

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than buttermilk per 100 grams.

Buttermilk Sunflower Seeds
linoleic acid 0.122 G 37.39 G
Total 0.122 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: Buttermilk (Milk, buttermilk, fluid, whole) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does sunflower seeds or buttermilk contain more calories in 100 grams?
Sunflower seed is high in calories and buttermilk has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and buttermilk has 62 calories.

Does sunflower seeds or buttermilk have more carbohydrates?
By weight, buttermilk has 3.2 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and buttermilk has 4.9g of carbohydrates.

Does sunflower seeds or buttermilk contain more calcium?
Both sunflower seeds and buttermilk are high in calcium. Buttermilk has 100% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and buttermilk has 115mg of calcium.

Does sunflower seeds or buttermilk contain more iron?
Sunflower seed is an abundant source of iron and it has 226 times more iron than buttermilk - sunflower seed has 6.8mg of iron in 100 grams and buttermilk has 0.03mg of iron.

Does sunflower seeds or buttermilk contain more potassium?
Sunflower seed is a rich source of potassium and it has 260% more potassium than buttermilk - sunflower seed has 491mg of potassium in 100 grams and buttermilk has 135mg of potassium.