Lamb vs. Sunflower Seeds
Nutrition comparison of Cooked Lamb and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and sunflower seeds:
- Both sunflower seeds and lamb are high in calories, potassium, protein and saturated fat.
- Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, lamb contains more Vitamin B12.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) 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 lamb are high in calories. Sunflower seed has 119% more calories than lamb - sunflower seed has 619 calories per 100 grams and lamb has 283 calories.
| Lamb | Sunflower Seeds | |
|---|---|---|
| Protein | 36% | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 64% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than lamb - sunflower seed has 11.5g of dietary fiber per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both sunflower seeds and lamb are high in protein. Lamb has 44% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Both sunflower seeds and lamb are high in saturated fat. Lamb has 36% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than lamb - sunflower seed has 1.4mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and sunflower seeds contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Lamb and sunflower seeds contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Lamb has more Vitamin K than sunflower seed - lamb has 5.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, lamb contains more Vitamin B12. Both lamb and sunflower seeds contain significant amounts of riboflavin and niacin.
| Lamb | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.1 MG | 0.325 MG |
| Riboflavin | 0.25 MG | 0.285 MG |
| Niacin | 6.7 MG | 4.198 MG |
| Pantothenic acid | 0.66 MG | 7.056 MG |
| Vitamin B6 | 0.14 MG | 0.805 MG |
| Folate | 19 UG | 238 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 159% more calcium than lamb - sunflower seed has 57mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 280% more iron than lamb - sunflower seed has 6.8mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both sunflower seeds and lamb are high in potassium. Sunflower seed has 45% more potassium than lamb - sunflower seed has 491mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Lamb | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.079 G |
| Total | 0.26 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than lamb per 100 grams.
| Lamb | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 1.07 G | 37.39 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 G | 37.39 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 Lamb or Sunflower Seeds .
Note: The specific food items compared are: Lamb (Lamb, ground, cooked, broiled) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cooked Lamb 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 % |
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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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 lamb contain more calories in 100 grams?Both sunflower seeds and lamb are high in calories. Sunflower seed has 120% more calories than lamb - sunflower seed has 619 calories in 100g and lamb has 283 calories.
Is sunflower seeds or lamb better for protein?
Both sunflower seeds and lamb are high in protein. Lamb has 40% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and lamb has 24.8g of protein.
Does sunflower seeds or lamb contain more iron?
Sunflower seed is an abundant source of iron and it has 280% more iron than lamb - sunflower seed has 6.8mg of iron in 100 grams and lamb has 1.8mg of iron.
Does sunflower seeds or lamb contain more potassium?
Both sunflower seeds and lamb are high in potassium. Sunflower seed has 50% more potassium than lamb - sunflower seed has 491mg of potassium in 100 grams and lamb has 339mg of potassium.