Sunflower Seeds vs. Parsley
Nutrition comparison of Sunflower Seeds and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and parsley:
- Both sunflower seeds and parsley are high in calcium, dietary fiber, iron and potassium.
- Parsley has 69% less carbohydrates than sunflower seed.
- Parsley is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Sunflower seed is an excellent source of protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and parsley has 94% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, sunflower seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to parsley per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Parsley | |
|---|---|---|
| Protein | 10% | 27% |
| Carbohydrates | 12% | 57% |
| Fat | 77% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Parsley has 69% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Both sunflower seeds and parsley are high in dietary fiber. Sunflower seed has 248% more dietary fiber than parsley - sunflower seed has 11.5g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Parsley and sunflower seeds contain similar amounts of sugar - parsley has 0.85g 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 479% more protein than parsley - sunflower seed has 17.2g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and parsley has 98% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has 94 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - parsley has 421ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Parsley has more Vitamin E than sunflower seed - parsley has 0.75mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Parsley is an excellent source of Vitamin K and it has more Vitamin K than sunflower seed - parsley has 1640ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both sunflower seeds and parsley contain significant amounts of folate.
| Sunflower Seeds | Parsley | |
|---|---|---|
| Thiamin | 0.325 MG | 0.086 MG |
| Riboflavin | 0.285 MG | 0.098 MG |
| Niacin | 4.198 MG | 1.313 MG |
| Pantothenic acid | 7.056 MG | 0.4 MG |
| Vitamin B6 | 0.805 MG | 0.09 MG |
| Folate | 238 UG | 152 UG |
Minerals
calcium
Both sunflower seeds and parsley are high in calcium. Parsley has 142% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Both sunflower seeds and parsley are high in iron. Sunflower seed has a little more iron (10%) than parsley by weight - sunflower seed has 6.8mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both sunflower seeds and parsley are high in potassium. Parsley has 13% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and parsley has 554mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Sunflower Seeds | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.008 G |
| Total | 0.079 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than parsley per 100 grams.
| Sunflower Seeds | Parsley | |
|---|---|---|
| linoleic acid | 37.39 G | 0.115 G |
| Total | 37.39 G | 0.115 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Parsley (Parsley, fresh) .
Sunflower Seeds g
()
|
Daily Values (%) |
Parsley 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 % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 parsley contain more calories in 100 grams?Sunflower seed is high in calories and parsley has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and parsley has 36 calories.
Does sunflower seeds or parsley have more carbohydrates?
By weight, parsley has 70% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does sunflower seeds or parsley contain more calcium?
Both sunflower seeds and parsley are high in calcium. Parsley has 140% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and parsley has 138mg of calcium.
Does sunflower seeds or parsley contain more iron?
Both sunflower seeds and parsley are high in iron. Sunflower seed has a little more iron ( 10%) than parsley by weight - sunflower seed has 6.8mg of iron in 100 grams and parsley has 6.2mg of iron.
Does sunflower seeds or parsley contain more potassium?
Both sunflower seeds and parsley are high in potassium. Parsley has 10% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and parsley has 554mg of potassium.