Sunflower Seeds vs. Ginger
Nutrition comparison of Sunflower Seeds and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and ginger:
- Both sunflower seeds and ginger are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more thiamin, pantothenic acid and folate, however, ginger contains more niacin.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and ginger are high in calories. Sunflower seed has 85% more calories than ginger - sunflower seed has 619 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, sunflower seeds is much lighter in carbs, much heavier in fat and similar to ginger for protein. Sunflower seeds has a macronutrient ratio of 10:12:77 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Ginger | |
|---|---|---|
| Protein | 10% | 10% |
| Carbohydrates | 12% | 80% |
| Fat | 77% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and sunflower seed has 71% less carbohydrates than ginger - sunflower seed has 20.6g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both sunflower seeds and ginger are high in dietary fiber. Ginger has 23% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Sunflower seed has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and ginger are high in protein. Sunflower seed has 92% more protein than ginger - sunflower seed has 17.2g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and ginger has 56% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and ginger contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Ginger and sunflower seeds contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Ginger and sunflower seeds contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid and folate, however, ginger contains more niacin. Both sunflower seeds and ginger contain significant amounts of riboflavin and Vitamin B6.
| Sunflower Seeds | Ginger | |
|---|---|---|
| Thiamin | 0.325 MG | 0.046 MG |
| Riboflavin | 0.285 MG | 0.17 MG |
| Niacin | 4.198 MG | 9.62 MG |
| Pantothenic acid | 7.056 MG | 0.477 MG |
| Vitamin B6 | 0.805 MG | 0.626 MG |
| Folate | 238 UG | 13 UG |
Minerals
calcium
Both sunflower seeds and ginger are high in calcium. Ginger has 100% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both sunflower seeds and ginger are high in iron. Ginger has 191% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both sunflower seeds and ginger are high in potassium. Ginger has 169% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and ginger has 1320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.223 G |
| Total | 0.079 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than ginger per 100 grams.
| Sunflower Seeds | Ginger | |
|---|---|---|
| linoleic acid | 37.39 G | 0.706 G |
| Total | 37.39 G | 0.706 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 Ginger .
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Ginger (Spices, ginger, ground) .
Sunflower Seeds g
()
|
Daily Values (%) |
Ginger 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or ginger contain more calories in 100 grams?Both sunflower seeds and ginger are high in calories. Sunflower seed has 90% more calories than ginger - sunflower seed has 619 calories in 100g and ginger has 335 calories.
Does sunflower seeds or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than ginger - sunflower seed has 20.6g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does sunflower seeds or ginger contain more calcium?
Both sunflower seeds and ginger are high in calcium. Ginger has 100% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and ginger has 114mg of calcium.
Does sunflower seeds or ginger contain more iron?
Both sunflower seeds and ginger are high in iron. Ginger has 190% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and ginger has 19.8mg of iron.
Does sunflower seeds or ginger contain more potassium?
Both sunflower seeds and ginger are high in potassium. Ginger has 170% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and ginger has 1320mg of potassium.