Sunflower Seeds vs. Cauliflower
Nutrition comparison of Sunflower Seeds and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and cauliflower:
- Both cauliflower and sunflower seeds are high in potassium.
- Cauliflower has 3.1 times less carbohydrates than sunflower seed.
- Cauliflower is an excellent source of Vitamin C.
- 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 dietary fiber, iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and cauliflower has 96% less calories than sunflower seed - cauliflower has 25 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Cauliflower | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 12% | 66% |
| Fat | 77% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 3.1 times less carbohydrates than sunflower seed - cauliflower has 5g 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 475% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than cauliflower - cauliflower has 1.9g 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 796% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and cauliflower has 98% less saturated fat than sunflower seed - cauliflower has 0.13g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 33 times more Vitamin C than sunflower seed - cauliflower has 48.2mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin E
Cauliflower and sunflower seeds contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than sunflower seed - cauliflower has 15.5ug 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 | Cauliflower | |
|---|---|---|
| Thiamin | 0.325 MG | 0.05 MG |
| Riboflavin | 0.285 MG | 0.06 MG |
| Niacin | 4.198 MG | 0.507 MG |
| Pantothenic acid | 7.056 MG | 0.667 MG |
| Vitamin B6 | 0.805 MG | 0.184 MG |
| Folate | 238 UG | 57 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 159% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 15 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both cauliflower and sunflower seeds are high in potassium. Sunflower seed has 64% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Sunflower Seeds | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.015 G |
| Total | 0.079 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cauliflower per 100 grams.
| Sunflower Seeds | Cauliflower | |
|---|---|---|
| linoleic acid | 37.39 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 37.39 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and cauliflower has 100% less calories than sunflower seed - cauliflower has 25 calories in 100g and sunflower seed has 619 calories.
Does cauliflower or sunflower seeds have more carbohydrates?
By weight, cauliflower has 3.1 times fewer carbohydrates than sunflower seed - cauliflower has 5g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does cauliflower or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 15 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does cauliflower or sunflower seeds contain more potassium?
Both cauliflower and sunflower seeds are high in potassium. Sunflower seed has 60% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and sunflower seed has 491mg of potassium.