Sunflower Seeds vs. Pork
Nutrition comparison of Sunflower Seeds and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and pork:
- Both pork and sunflower seeds are high in calories, potassium, protein and saturated fat.
- Pork has more thiamin and Vitamin B12, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and sunflower seeds are high in calories. Sunflower seed has 108% more calories than pork - pork has 297 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, sunflower seeds is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Pork | |
|---|---|---|
| Protein | 10% | 36% |
| Carbohydrates | 12% | ~ |
| Fat | 77% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than pork - sunflower seed has 11.5g of dietary fiber per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and sunflower seeds are high in protein. Pork has 49% more protein than sunflower seed - pork has 25.7g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Both pork and sunflower seeds are high in saturated fat. Pork has 30% more saturated fat than sunflower seed - pork has 7.7g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Pork and sunflower seeds contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Pork and sunflower seeds contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than sunflower seed - pork has 21iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Pork and sunflower seeds contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Pork has more thiamin and Vitamin B12, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and pork contain significant amounts of riboflavin and niacin.
| Sunflower Seeds | Pork | |
|---|---|---|
| Thiamin | 0.325 MG | 0.706 MG |
| Riboflavin | 0.285 MG | 0.22 MG |
| Niacin | 4.198 MG | 4.206 MG |
| Pantothenic acid | 7.056 MG | 0.52 MG |
| Vitamin B6 | 0.805 MG | 0.391 MG |
| Folate | 238 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 159% more calcium than pork - pork has 22mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 428% more iron than pork - pork has 1.3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both pork and sunflower seeds are high in potassium. Sunflower seed has 36% more potassium than pork - pork has 362mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sunflower seeds and pork contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Pork | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.07 G |
| Total | 0.079 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than pork per 100 grams.
| Sunflower Seeds | Pork | |
|---|---|---|
| linoleic acid | 37.39 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 37.39 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cooked Pork g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 pork or sunflower seeds contain more calories in 100 grams?Both pork and sunflower seeds are high in calories. Sunflower seed has 110% more calories than pork - pork has 297 calories in 100g and sunflower seed has 619 calories.
Is pork or sunflower seeds better for protein?
Both pork and sunflower seeds are high in protein. Pork has 50% more protein than sunflower seed - pork has 25.7g of protein per 100 grams and sunflower seed has 17.2g of protein.
Does pork or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 430% more iron than pork - pork has 1.3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does pork or sunflower seeds contain more potassium?
Both pork and sunflower seeds are high in potassium. Sunflower seed has 40% more potassium than pork - pork has 362mg of potassium in 100 grams and sunflower seed has 491mg of potassium.