Pasta vs. Sunflower Seeds
Nutrition comparison of Pasta and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and sunflower seeds:
- Both pasta and sunflower seeds are high in calories, dietary fiber, iron, potassium and protein.
- Pasta has more thiamin, however, sunflower seed contains more pantothenic acid and Vitamin B6.
- Sunflower seed is a great source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and sunflower seeds are high in calories. Sunflower seed has 67% more calories than pasta - pasta has 371 calories per 100 grams and sunflower seed has 619 calories.
| Pasta | Sunflower Seeds | |
|---|---|---|
| Protein | 14% | 10% |
| Carbohydrates | 82% | 12% |
| Fat | 4% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and sunflower seed has 72% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both pasta and sunflower seeds are high in dietary fiber. Sunflower seed has 259% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both pasta and sunflower seeds are high in protein. Sunflower seed has 32% more protein than pasta - pasta has 13g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and pasta has 95% less saturated fat than sunflower seed - pasta has 0.28g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than pasta - sunflower seed has 1.4mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and sunflower seeds contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Pasta and sunflower seeds contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Pasta has more thiamin, however, sunflower seed contains more pantothenic acid and Vitamin B6. Both pasta and sunflower seeds contain significant amounts of riboflavin, niacin and folate.
| Pasta | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.891 MG | 0.325 MG |
| Riboflavin | 0.4 MG | 0.285 MG |
| Niacin | 7.177 MG | 4.198 MG |
| Pantothenic acid | 0.431 MG | 7.056 MG |
| Vitamin B6 | 0.142 MG | 0.805 MG |
| Folate | 237 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 171% more calcium than pasta - pasta has 21mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both pasta and sunflower seeds are high in iron. Sunflower seed has 106% more iron than pasta - pasta has 3.3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both pasta and sunflower seeds are high in potassium. Sunflower seed has 120% more potassium than pasta - pasta has 223mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.079 G |
| Total | 0.024 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than pasta per 100 grams.
| Pasta | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.54 G | 37.39 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Pasta 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 % |
|
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 pasta or sunflower seeds contain more calories in 100 grams?Both pasta and sunflower seeds are high in calories. Sunflower seed has 70% more calories than pasta - pasta has 371 calories in 100g and sunflower seed has 619 calories.
Does pasta or sunflower seeds have more carbohydrates?
By weight, pasta is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does pasta or sunflower seeds contain more iron?
Both pasta and sunflower seeds are high in iron. Sunflower seed has 110% more iron than pasta - pasta has 3.3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does pasta or sunflower seeds contain more potassium?
Both pasta and sunflower seeds are high in potassium. Sunflower seed has 120% more potassium than pasta - pasta has 223mg of potassium in 100 grams and sunflower seed has 491mg of potassium.