Egg Yolk vs. Sunflower Seeds
Nutrition comparison of Egg Yolk and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and sunflower seeds:
- Both sunflower seeds and egg yolk are high in calcium, calories, iron, protein and saturated fat.
- Egg yolk has 4.7 times less carbohydrates than sunflower seed.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- For omega-3 fatty acids, egg yolk has more dha and epa than sunflower seed.
- Sunflower seed has more niacin, pantothenic acid and Vitamin B6, however, egg yolk contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and egg yolk are high in calories. Sunflower seed has 92% more calories than egg yolk - sunflower seed has 619 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in carbs and similar to sunflower seeds for fat. Egg yolk has a macronutrient ratio of 20:5:76 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Sunflower Seeds | |
|---|---|---|
| Protein | 20% | 10% |
| Carbohydrates | 5% | 12% |
| Fat | 76% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 4.7 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - sunflower seed has 11.5g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and sunflower seeds contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and egg yolk are high in protein. Sunflower seed has a little more protein (9%) than egg yolk by weight - sunflower seed has 17.2g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both sunflower seeds and egg yolk are high in saturated fat. Egg yolk has 60% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and sunflower seed has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than egg yolk - sunflower seed has 1.4mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - egg yolk has 381ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than sunflower seed - egg yolk has 218iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Egg yolk has more Vitamin E than sunflower seed - egg yolk has 2.6mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Egg yolk and sunflower seeds contain similar amounts of Vitamin K - egg yolk has 0.7ug 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, however, egg yolk contains more Vitamin B12. Both egg yolk and sunflower seeds contain significant amounts of thiamin, riboflavin and folate.
| Egg Yolk | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.176 MG | 0.325 MG |
| Riboflavin | 0.528 MG | 0.285 MG |
| Niacin | 0.024 MG | 4.198 MG |
| Pantothenic acid | 2.99 MG | 7.056 MG |
| Vitamin B6 | 0.35 MG | 0.805 MG |
| Folate | 146 UG | 238 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both sunflower seeds and egg yolk are high in calcium. Egg yolk has 126% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both sunflower seeds and egg yolk are high in iron. Sunflower seed has 149% more iron than egg yolk - sunflower seed has 6.8mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 350% more potassium than egg yolk - sunflower seed has 491mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than sunflower seed per 100 grams. Both egg yolk and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.079 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 37.39 G |
| Total | 3.976 G | 37.39 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: Egg Yolk (Egg, yolk, raw, fresh) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Egg Yolk g
()
|
Daily Values (%) |
Sunflower Seeds 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 egg yolk contain more calories in 100 grams?Both sunflower seeds and egg yolk are high in calories. Sunflower seed has 90% more calories than egg yolk - sunflower seed has 619 calories in 100g and egg yolk has 322 calories.
Does sunflower seeds or egg yolk contain more calcium?
Both sunflower seeds and egg yolk are high in calcium. Egg yolk has 130% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does sunflower seeds or egg yolk contain more iron?
Both sunflower seeds and egg yolk are high in iron. Sunflower seed has 150% more iron than egg yolk - sunflower seed has 6.8mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does sunflower seeds or egg yolk contain more potassium?
Sunflower seed is a rich source of potassium and it has 350% more potassium than egg yolk - sunflower seed has 491mg of potassium in 100 grams and egg yolk has 109mg of potassium.