Mushroom vs. Sunflower Seeds

Nutrition comparison of Mushroom and Sunflower Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mushroom versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mushroom and sunflower seeds:

  • Both sunflower seeds and mushroom are high in potassium.
  • Mushroom has 5.3 times less carbohydrates than sunflower seed.
  • Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, mushroom contains more Vitamin B12.
  • Sunflower seed is a great source of calcium.
  • Sunflower seed is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of mushroom and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Mushroom src
Image of Sunflower Seeds src

Calories and Carbs

calories

Sunflower seed is high in calories and mushroom has 96% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and mushroom has 22 calories.

Mushroom Sunflower Seeds
Protein 44% 10%
Carbohydrates 47% 12%
Fat 9% 77%
Alcohol ~ ~

carbohydrates

Mushroom has 5.3 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

dietary fiber

Sunflower seed is an excellent source of dietary fiber and it has 10 times more dietary fiber than mushroom - sunflower seed has 11.5g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.

sugar

Sunflower seed has less sugar than mushroom - mushroom has 2g 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 457% more protein than mushroom - sunflower seed has 17.2g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and mushroom has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Sunflower seeds and mushroom contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.

Vitamin D

Mushroom has more Vitamin D than sunflower seed - mushroom has 7iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Mushroom and sunflower seeds contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E 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, mushroom contains more Vitamin B12. Both mushroom and sunflower seeds contain significant amounts of riboflavin and niacin.

Mushroom Sunflower Seeds
Thiamin 0.081 MG 0.325 MG
Riboflavin 0.402 MG 0.285 MG
Niacin 3.607 MG 4.198 MG
Pantothenic acid 1.497 MG 7.056 MG
Vitamin B6 0.104 MG 0.805 MG
Folate 17 UG 238 UG
Vitamin B12 0.04 UG ~

Minerals

calcium

Sunflower seed is a great source of calcium and it has 18 times more calcium than mushroom - sunflower seed has 57mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 12 times more iron than mushroom - sunflower seed has 6.8mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both sunflower seeds and mushroom are high in potassium. Sunflower seed has 54% more potassium than mushroom - sunflower seed has 491mg of potassium per 100 grams and mushroom has 318mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than mushroom per 100 grams.

Mushroom Sunflower Seeds
linoleic acid 0.16 G 37.39 G
Total 0.16 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: Mushroom (Mushrooms, white, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does sunflower seeds or mushroom contain more calories in 100 grams?
Sunflower seed is high in calories and mushroom has 100% less calories than sunflower seed - sunflower seed has 619 calories in 100g and mushroom has 22 calories.

Is sunflower seeds or mushroom better for protein?
Sunflower seed is a fantastic source of protein and it has 460% more protein than mushroom - sunflower seed has 17.2g of protein per 100 grams and mushroom has 3.1g of protein.

Does sunflower seeds or mushroom have more carbohydrates?
By weight, mushroom has 5.3 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and mushroom has 3.3g of carbohydrates.

Does sunflower seeds or mushroom contain more iron?
Sunflower seed is an abundant source of iron and it has 12 times more iron than mushroom - sunflower seed has 6.8mg of iron in 100 grams and mushroom has 0.5mg of iron.

Does sunflower seeds or mushroom contain more potassium?
Both sunflower seeds and mushroom are high in potassium. Sunflower seed has 50% more potassium than mushroom - sunflower seed has 491mg of potassium in 100 grams and mushroom has 318mg of potassium.