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.
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.
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.
For macronutrient ratios, mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Sunflower Seeds | |
|---|---|---|
| Protein | 44% | 10% |
| Carbohydrates | 47% | 12% |
| Fat | 10% | 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 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 Mushroom or Sunflower Seeds .
Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Mushroom 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 % |
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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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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% |
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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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MG % | |
| 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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UG % | |
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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 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.