Sunflower Seeds vs. Chicken Breast
Nutrition comparison of Sunflower Seeds and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and chicken breast:
- Both sunflower seeds and chicken breast are high in calories, potassium and protein.
- Sunflower seed has more thiamin, riboflavin, pantothenic acid and folate, however, chicken breast contains more niacin and Vitamin B12.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and chicken breast are high in calories. Sunflower seed has 275% more calories than chicken breast - sunflower seed has 619 calories per 100 grams and chicken breast has 165 calories.
| Sunflower Seeds | Chicken Breast | |
|---|---|---|
| Protein | 10% | 79% |
| Carbohydrates | 12% | ~ |
| Fat | 77% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - sunflower seed has 11.5g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both sunflower seeds and chicken breast are high in protein. Chicken breast has 80% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and chicken breast has 83% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than chicken breast - sunflower seed has 1.4mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than sunflower seed - chicken breast has 6ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than sunflower seed - chicken breast has 5iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Chicken breast and sunflower seeds contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Chicken breast and sunflower seeds contain similar amounts of Vitamin K - chicken breast 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, riboflavin, pantothenic acid and folate, however, chicken breast contains more niacin and Vitamin B12. Both sunflower seeds and chicken breast contain significant amounts of Vitamin B6.
| Sunflower Seeds | Chicken Breast | |
|---|---|---|
| Thiamin | 0.325 MG | 0.07 MG |
| Riboflavin | 0.285 MG | 0.114 MG |
| Niacin | 4.198 MG | 13.712 MG |
| Pantothenic acid | 7.056 MG | 0.965 MG |
| Vitamin B6 | 0.805 MG | 0.6 MG |
| Folate | 238 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 280% more calcium than chicken breast - sunflower seed has 57mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 555% more iron than chicken breast - sunflower seed has 6.8mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both sunflower seeds and chicken breast are high in potassium. Sunflower seed has 92% more potassium than chicken breast - sunflower seed has 491mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than sunflower seed per 100 grams.
| Sunflower Seeds | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.079 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than chicken breast per 100 grams.
| Sunflower Seeds | Chicken Breast | |
|---|---|---|
| linoleic acid | 37.39 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 37.39 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 sunflower seeds or chicken breast contain more calories in 100 grams?Both sunflower seeds and chicken breast are high in calories. Sunflower seed has 280% more calories than chicken breast - sunflower seed has 619 calories in 100g and chicken breast has 165 calories.
Is sunflower seeds or chicken breast better for protein?
Both sunflower seeds and chicken breast are high in protein. Chicken breast has 80% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and chicken breast has 31g of protein.
Does sunflower seeds or chicken breast contain more iron?
Sunflower seed is an abundant source of iron and it has 560% more iron than chicken breast - sunflower seed has 6.8mg of iron in 100 grams and chicken breast has 1mg of iron.
Does sunflower seeds or chicken breast contain more potassium?
Both sunflower seeds and chicken breast are high in potassium. Sunflower seed has 90% more potassium than chicken breast - sunflower seed has 491mg of potassium in 100 grams and chicken breast has 256mg of potassium.