Sunflower Seeds vs. Edamame
Nutrition comparison of Sunflower Seeds and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and edamame:
- Both edamame and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Edamame has 57% less carbohydrates than sunflower seed.
- Sunflower seed has more niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and sunflower seeds are high in calories. Sunflower seed has 412% more calories than edamame - edamame has 121 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Edamame | |
|---|---|---|
| Protein | 10% | 37% |
| Carbohydrates | 12% | 27% |
| Fat | 77% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 57% less carbohydrates than sunflower seed - edamame has 8.9g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both edamame and sunflower seeds are high in dietary fiber. Sunflower seed has 121% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both edamame and sunflower seeds are high in protein. Sunflower seed has 45% more protein than edamame - edamame has 11.9g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and edamame has 90% less saturated fat than sunflower seed - edamame has 0.62g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
trans fat
Both edamame and sunflower seeds are low in trans fat - edamame has 0.01g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 336% more Vitamin C than sunflower seed - edamame has 6.1mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than sunflower seed - edamame has 15ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Edamame has more Vitamin E than sunflower seed - edamame has 0.68mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than sunflower seed - edamame has 26.7ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more niacin, pantothenic acid and Vitamin B6. Both sunflower seeds and edamame contain significant amounts of thiamin, riboflavin and folate.
| Sunflower Seeds | Edamame | |
|---|---|---|
| Thiamin | 0.325 MG | 0.2 MG |
| Riboflavin | 0.285 MG | 0.155 MG |
| Niacin | 4.198 MG | 0.915 MG |
| Pantothenic acid | 7.056 MG | 0.395 MG |
| Vitamin B6 | 0.805 MG | 0.1 MG |
| Folate | 238 UG | 311 UG |
Minerals
calcium
Both edamame and sunflower seeds are high in calcium. Edamame has 11% more calcium than sunflower seed - edamame has 63mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both edamame and sunflower seeds are high in iron. Sunflower seed has 200% more iron than edamame - edamame has 2.3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both edamame and sunflower seeds are high in potassium. Sunflower seed has 13% more potassium than edamame - edamame has 436mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.079 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than edamame per 100 grams.
| Sunflower Seeds | Edamame | |
|---|---|---|
| linoleic acid | 37.39 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 37.39 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Sunflower Seeds g
()
|
Daily Values (%) |
Edamame 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 edamame or sunflower seeds contain more calories in 100 grams?Both edamame and sunflower seeds are high in calories. Sunflower seed has 410% more calories than edamame - edamame has 121 calories in 100g and sunflower seed has 619 calories.
Is edamame or sunflower seeds better for protein?
Both edamame and sunflower seeds are high in protein. Sunflower seed has 50% more protein than edamame - edamame has 11.9g of protein per 100 grams and sunflower seed has 17.2g of protein.
Does edamame or sunflower seeds contain more calcium?
Both edamame and sunflower seeds are high in calcium. Edamame has 10% more calcium than sunflower seed - edamame has 63mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does edamame or sunflower seeds contain more iron?
Both edamame and sunflower seeds are high in iron. Sunflower seed has 200% more iron than edamame - edamame has 2.3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does edamame or sunflower seeds contain more potassium?
Both edamame and sunflower seeds are high in potassium. Sunflower seed has 10% more potassium than edamame - edamame has 436mg of potassium in 100 grams and sunflower seed has 491mg of potassium.