Grapefruit vs. Sunflower Seeds
Nutrition comparison of Grapefruit and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and sunflower seeds:
- Grapefruit is an excellent source of Vitamin C.
- 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and grapefruit has 93% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much heavier in carbs, much lighter in fat and similar to sunflower seeds for protein. Grapefruit has a macronutrient ratio of 7:91:3 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Sunflower Seeds | |
|---|---|---|
| Protein | 7% | 10% |
| Carbohydrates | 91% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 48% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 619% more dietary fiber than grapefruit - sunflower seed has 11.5g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Sunflower seed has less sugar than grapefruit - grapefruit has 6.9g 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 21 times more protein than grapefruit - sunflower seed has 17.2g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and grapefruit has 100% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 21 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than sunflower seed - grapefruit has 58ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Grapefruit and sunflower seeds contain similar amounts of Vitamin E - grapefruit has 0.13mg of Vitamin E 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.
| Grapefruit | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.043 MG | 0.325 MG |
| Riboflavin | 0.031 MG | 0.285 MG |
| Niacin | 0.204 MG | 4.198 MG |
| Pantothenic acid | 0.262 MG | 7.056 MG |
| Vitamin B6 | 0.053 MG | 0.805 MG |
| Folate | 13 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 159% more calcium than grapefruit - sunflower seed has 57mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 84 times more iron than grapefruit - sunflower seed has 6.8mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 264% more potassium than grapefruit - sunflower seed has 491mg of potassium per 100 grams and grapefruit has 135mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.079 G |
| Total | 0.008 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.029 G | 37.39 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Grapefruit g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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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 grapefruit contain more calories in 100 grams?Sunflower seed is high in calories and grapefruit has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and grapefruit has 42 calories.
Does sunflower seeds or grapefruit have more carbohydrates?
By weight, grapefruit has 50% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does sunflower seeds or grapefruit contain more iron?
Sunflower seed is an abundant source of iron and it has 84 times more iron than grapefruit - sunflower seed has 6.8mg of iron in 100 grams and grapefruit has 0.08mg of iron.
Does sunflower seeds or grapefruit contain more potassium?
Sunflower seed is a rich source of potassium and it has 260% more potassium than grapefruit - sunflower seed has 491mg of potassium in 100 grams and grapefruit has 135mg of potassium.