Raw Lamb vs. Sunflower Seeds
Nutrition comparison of Raw Lamb and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw lamb
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw lamb and sunflower seeds:
- Both sunflower seeds and raw lamb are high in calories, potassium, protein and saturated fat.
- Sunflower seed has more thiamin, pantothenic acid, Vitamin B6 and folate, however, raw lamb contains more Vitamin B12.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Raw Lamb (Lamb, ground, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and raw lamb are high in calories. Sunflower seed has 120% more calories than raw lamb - sunflower seed has 619 calories per 100 grams and raw lamb has 282 calories.
| Raw Lamb | Sunflower Seeds | |
|---|---|---|
| Protein | 24% | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 76% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Raw lamb has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and raw lamb does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than raw lamb - sunflower seed has 11.5g of dietary fiber per 100 grams and raw lamb does not contain significant amounts.
Protein
protein
Both sunflower seeds and raw lamb are high in protein. Sunflower seed has a little more protein (4%) than raw lamb by weight - sunflower seed has 17.2g of protein per 100 grams and raw lamb has 16.6g of protein.
Fat
saturated fat
Both sunflower seeds and raw lamb are high in saturated fat. Raw lamb has 71% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and raw lamb has 10.2g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than raw lamb - raw lamb has 73mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than raw lamb - sunflower seed has 1.4mg of Vitamin C per 100 grams and raw lamb does not contain significant amounts.
Vitamin D
Raw lamb and sunflower seeds contain similar amounts of Vitamin D - raw lamb has 2iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Raw lamb and sunflower seeds contain similar amounts of Vitamin E - raw lamb has 0.2mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Raw lamb and sunflower seeds contain similar amounts of Vitamin K - raw lamb has 3.6ug of Vitamin K 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, raw lamb contains more Vitamin B12. Both raw lamb and sunflower seeds contain significant amounts of riboflavin and niacin.
| Raw Lamb | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.11 MG | 0.325 MG |
| Riboflavin | 0.21 MG | 0.285 MG |
| Niacin | 5.96 MG | 4.198 MG |
| Pantothenic acid | 0.65 MG | 7.056 MG |
| Vitamin B6 | 0.13 MG | 0.805 MG |
| Folate | 18 UG | 238 UG |
| Vitamin B12 | 2.31 UG | ~ |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 256% more calcium than raw lamb - sunflower seed has 57mg of calcium per 100 grams and raw lamb has 16mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 339% more iron than raw lamb - sunflower seed has 6.8mg of iron per 100 grams and raw lamb has 1.6mg of iron.
potassium
Both sunflower seeds and raw lamb are high in potassium. Sunflower seed has 121% more potassium than raw lamb - sunflower seed has 491mg of potassium per 100 grams and raw lamb has 222mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw lamb has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Raw Lamb | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.42 G | 0.079 G |
| Total | 0.42 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than raw lamb per 100 grams.
| Raw Lamb | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 1.36 G | 37.39 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.44 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 Raw Lamb or Sunflower Seeds .
Note: The specific food items compared are: Raw Lamb (Lamb, ground, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Raw Lamb g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| 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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5% | thiamin (Vit B1) | 5% |
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| 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 % |
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5% | Vitamin B6 | 5% |
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| 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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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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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or raw lamb contain more calories in 100 grams?Both sunflower seeds and raw lamb are high in calories. Sunflower seed has 120% more calories than raw lamb - sunflower seed has 619 calories in 100g and raw lamb has 282 calories.
Does sunflower seeds or raw lamb contain more iron?
Sunflower seed is an abundant source of iron and it has 340% more iron than raw lamb - sunflower seed has 6.8mg of iron in 100 grams and raw lamb has 1.6mg of iron.
Does sunflower seeds or raw lamb contain more potassium?
Both sunflower seeds and raw lamb are high in potassium. Sunflower seed has 120% more potassium than raw lamb - sunflower seed has 491mg of potassium in 100 grams and raw lamb has 222mg of potassium.