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.
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.
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) .
Buttermilk g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| 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 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.