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.
Detailed nutritional comparison of sunflower seeds and cauliflower 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sunflower Seeds src
Image of Cauliflower src

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% 25%
Carbohydrates 12% 66%
Fat 77% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Sunflower Seeds or Cauliflower .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.