Sunflower Seeds vs. Garlic
Nutrition comparison of Sunflower Seeds and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and garlic:
- Both garlic and sunflower seeds are high in calcium, calories, dietary fiber and potassium.
- Garlic is an excellent source of Vitamin C.
- Sunflower seed has more riboflavin, niacin, pantothenic acid and folate.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and sunflower seeds are high in calories. Sunflower seed has 315% more calories than garlic - garlic has 149 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 garlic per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Garlic | |
|---|---|---|
| Protein | 10% | 16% |
| Carbohydrates | 12% | 82% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and sunflower seed has 38% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both garlic and sunflower seeds are high in dietary fiber. Sunflower seed has 448% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Garlic and sunflower seeds contain similar amounts of sugar - garlic has 1g 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 171% more protein than garlic - garlic has 6.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and garlic has 99% less saturated fat than sunflower seed - garlic has 0.09g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 21 times more Vitamin C than sunflower seed - garlic has 31.2mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Garlic and sunflower seeds contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Garlic and sunflower seeds contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Garlic and sunflower seeds contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, niacin, pantothenic acid and folate. Both sunflower seeds and garlic contain significant amounts of thiamin and Vitamin B6.
| Sunflower Seeds | Garlic | |
|---|---|---|
| Thiamin | 0.325 MG | 0.2 MG |
| Riboflavin | 0.285 MG | 0.11 MG |
| Niacin | 4.198 MG | 0.7 MG |
| Pantothenic acid | 7.056 MG | 0.596 MG |
| Vitamin B6 | 0.805 MG | 1.235 MG |
| Folate | 238 UG | 3 UG |
Minerals
calcium
Both garlic and sunflower seeds are high in calcium. Garlic has 218% more calcium than sunflower seed - garlic has 181mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 301% more iron than garlic - garlic has 1.7mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both garlic and sunflower seeds are high in potassium. Sunflower seed has 22% more potassium than garlic - garlic has 401mg 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 garlic per 100 grams.
| Sunflower Seeds | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.02 G |
| Total | 0.079 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than garlic per 100 grams.
| Sunflower Seeds | Garlic | |
|---|---|---|
| linoleic acid | 37.39 G | 0.229 G |
| Total | 37.39 G | 0.229 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 Garlic (Garlic, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 garlic or sunflower seeds contain more calories in 100 grams?Both garlic and sunflower seeds are high in calories. Sunflower seed has 320% more calories than garlic - garlic has 149 calories in 100g and sunflower seed has 619 calories.
Does garlic or sunflower seeds have more carbohydrates?
By weight, garlic is high in carbohydrates and sunflower seed has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does garlic or sunflower seeds contain more calcium?
Both garlic and sunflower seeds are high in calcium. Garlic has 220% more calcium than sunflower seed - garlic has 181mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does garlic or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 300% more iron than garlic - garlic has 1.7mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does garlic or sunflower seeds contain more potassium?
Both garlic and sunflower seeds are high in potassium. Sunflower seed has 20% more potassium than garlic - garlic has 401mg of potassium in 100 grams and sunflower seed has 491mg of potassium.