Sunflower Seeds vs. Cucumber
Nutrition comparison of Sunflower Seeds and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and cucumber:
- Cucumber has 4.6 times less carbohydrates than sunflower seed.
- 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, potassium and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and cucumber has 98% less calories than sunflower seed - cucumber has 15 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, sunflower seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to cucumber per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for cucumber, 16:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Cucumber | |
|---|---|---|
| Protein | 10% | 16% |
| Carbohydrates | 12% | 80% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 4.6 times less carbohydrates than sunflower seed - cucumber has 3.6g 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 22 times more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than cucumber - cucumber has 1.7g 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 25 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and cucumber has 99% less saturated fat than sunflower seed - cucumber has 0.04g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Cucumber and sunflower seeds contain similar amounts of Vitamin C - cucumber has 2.8mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Cucumber and sunflower seeds contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Cucumber and sunflower seeds contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cucumber has more Vitamin K than sunflower seed - cucumber has 16.4ug 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 | Cucumber | |
|---|---|---|
| Thiamin | 0.325 MG | 0.027 MG |
| Riboflavin | 0.285 MG | 0.033 MG |
| Niacin | 4.198 MG | 0.098 MG |
| Pantothenic acid | 7.056 MG | 0.259 MG |
| Vitamin B6 | 0.805 MG | 0.04 MG |
| Folate | 238 UG | 7 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 256% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 23 times more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 234% more potassium than cucumber - cucumber has 147mg 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 cucumber per 100 grams.
| Sunflower Seeds | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.005 G |
| Total | 0.079 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cucumber per 100 grams.
| Sunflower Seeds | Cucumber | |
|---|---|---|
| linoleic acid | 37.39 G | 0.028 G |
| Total | 37.39 G | 0.028 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 Cucumber .
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cucumber (Cucumber, with peel, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cucumber 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 cucumber or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and cucumber has 100% less calories than sunflower seed - cucumber has 15 calories in 100g and sunflower seed has 619 calories.
Does cucumber or sunflower seeds have more carbohydrates?
By weight, cucumber has 4.6 times fewer carbohydrates than sunflower seed - cucumber has 3.6g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does cucumber or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 23 times more iron than cucumber - cucumber has 0.28mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does cucumber or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 230% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and sunflower seed has 491mg of potassium.