Sunflower Seeds vs. Raw Pork
Nutrition comparison of Sunflower Seeds and Raw 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
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and raw pork:
- Both raw pork and sunflower seeds are high in calories, potassium, protein and saturated fat.
- Raw 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 Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and sunflower seeds are high in calories. Sunflower seed has 135% more calories than raw pork - raw pork has 263 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Raw Pork | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 12% | ~ |
| Fat | 77% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than raw pork - sunflower seed has 11.5g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and sunflower seeds are high in protein. Raw pork is very similar to raw pork for protein - raw pork has 16.9g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Both raw pork and sunflower seeds are high in saturated fat. Raw pork has 32% more saturated fat than sunflower seed - raw pork has 7.9g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Raw pork and sunflower seeds contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Raw pork and sunflower seeds contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin and Vitamin B12, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and raw pork contain significant amounts of riboflavin and niacin.
| Sunflower Seeds | Raw Pork | |
|---|---|---|
| Thiamin | 0.325 MG | 0.732 MG |
| Riboflavin | 0.285 MG | 0.235 MG |
| Niacin | 4.198 MG | 4.338 MG |
| Pantothenic acid | 7.056 MG | 0.668 MG |
| Vitamin B6 | 0.805 MG | 0.383 MG |
| Folate | 238 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 307% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 674% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both raw pork and sunflower seeds are high in potassium. Sunflower seed has 71% more potassium than raw pork - raw pork has 287mg 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 raw pork contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Raw 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 raw pork per 100 grams.
| Sunflower Seeds | Raw Pork | |
|---|---|---|
| linoleic acid | 37.39 G | 1.67 G |
| other omega 6 | ~ | 0.08 G |
| Total | 37.39 G | 1.75 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 Raw Pork (Pork, fresh, ground, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Raw Pork 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 raw pork or sunflower seeds contain more calories in 100 grams?Both raw pork and sunflower seeds are high in calories. Sunflower seed has 140% more calories than raw pork - raw pork has 263 calories in 100g and sunflower seed has 619 calories.
Does raw pork or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 670% more iron than raw pork - raw pork has 0.88mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does raw pork or sunflower seeds contain more potassium?
Both raw pork and sunflower seeds are high in potassium. Sunflower seed has 70% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and sunflower seed has 491mg of potassium.