Hedge Mustard Seeds vs. Sunflower Seeds
Nutrition comparison of Hedge Mustard Seeds and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hedge mustard seeds
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and sunflower seeds:
- Both hedge mustard seeds and sunflower seeds are high in calcium, calories, potassium and protein.
- Hedge mustard seed has more niacin, however, sunflower seed contains more pantothenic acid and folate.
- Hedge mustard seed is an excellent source of Vitamin C.
- Sunflower seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hedge mustard seeds and sunflower seeds are high in calories. Sunflower seed has 95% more calories than hedge mustard seed - hedge mustard seed has 318 calories per 100 grams and sunflower seed has 619 calories.
| Hedge Mustard Seeds | Sunflower Seeds | |
|---|---|---|
| Protein | 15% | 10% |
| Carbohydrates | 72% | 12% |
| Fat | 13% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and sunflower seed has 65% less carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - sunflower seed has 11.5g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Both hedge mustard seeds and sunflower seeds are high in protein. Sunflower seed has 42% more protein than hedge mustard seed - hedge mustard seed has 12.1g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and hedge mustard seed has 85% less saturated fat than sunflower seed - hedge mustard seed has 0.9g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Hedge mustard seed is an excellent source of Vitamin C and it has 20 times more Vitamin C than sunflower seed - hedge mustard seed has 30.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Hedge mustard seeds and sunflower seeds contain similar amounts of Vitamin A - hedge mustard seed has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more niacin, however, sunflower seed contains more pantothenic acid and folate. Both hedge mustard seeds and sunflower seeds contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Hedge Mustard Seeds | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.191 MG | 0.325 MG |
| Riboflavin | 0.423 MG | 0.285 MG |
| Niacin | 16.825 MG | 4.198 MG |
| Pantothenic acid | 0.997 MG | 7.056 MG |
| Vitamin B6 | 0.778 MG | 0.805 MG |
| Folate | 95 UG | 238 UG |
Minerals
calcium
Both hedge mustard seeds and sunflower seeds are high in calcium. Hedge mustard seed has 27 times more calcium than sunflower seed - hedge mustard seed has 1633mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 60 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both hedge mustard seeds and sunflower seeds are high in potassium. Hedge mustard seed has 334% more potassium than sunflower seed - hedge mustard seed has 2130mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Hedge Mustard Seeds | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.079 G |
| Total | 1.451 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than hedge mustard seed per 100 grams.
| Hedge Mustard Seeds | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.572 G | 37.39 G |
| Total | 0.572 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: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Hedge Mustard Seeds 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 | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| 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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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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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% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does hedge mustard seeds or sunflower seeds contain more calories in 100 grams?Both hedge mustard seeds and sunflower seeds are high in calories. Sunflower seed has 100% more calories than hedge mustard seed - hedge mustard seed has 318 calories in 100g and sunflower seed has 619 calories.
Does hedge mustard seeds or sunflower seeds have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than hedge mustard seed - hedge mustard seed has 58.3g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does hedge mustard seeds or sunflower seeds contain more calcium?
Both hedge mustard seeds and sunflower seeds are high in calcium. Hedge mustard seed has 27 times more calcium than sunflower seed - hedge mustard seed has 1633mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does hedge mustard seeds or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 60 times more iron than hedge mustard seed - hedge mustard seed has 0.11mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does hedge mustard seeds or sunflower seeds contain more potassium?
Both hedge mustard seeds and sunflower seeds are high in potassium. Hedge mustard seed has 330% more potassium than sunflower seed - hedge mustard seed has 2130mg of potassium in 100 grams and sunflower seed has 491mg of potassium.