Sunflower Seeds vs. Russet Potato
Nutrition comparison of Sunflower Seeds and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and russet potato:
- Both russet potato and sunflower seeds are high in potassium.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and russet potato has 87% less calories than sunflower seed - russet potato has 79 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, sunflower seeds is much lighter in carbs, much heavier in fat and similar to russet potato for protein. Sunflower seeds has a macronutrient ratio of 10:12:77 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Russet Potato | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 12% | 89% |
| Fat | 77% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and sunflower seeds contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 785% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Russet potato and sunflower seeds contain similar amounts of sugar - russet potato has 0.62g 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 704% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and russet potato has 100% less saturated fat than sunflower seed - russet potato has 0.03g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Russet potato has 307% more Vitamin C than sunflower seed - russet potato has 5.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Russet potato and sunflower seeds contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Russet potato and sunflower seeds contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Russet potato and sunflower seeds contain similar amounts of Vitamin K - russet potato has 1.8ug 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, Vitamin B6 and folate.
| Sunflower Seeds | Russet Potato | |
|---|---|---|
| Thiamin | 0.325 MG | 0.082 MG |
| Riboflavin | 0.285 MG | 0.033 MG |
| Niacin | 4.198 MG | 1.035 MG |
| Pantothenic acid | 7.056 MG | 0.301 MG |
| Vitamin B6 | 0.805 MG | 0.345 MG |
| Folate | 238 UG | 14 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 338% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 692% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both russet potato and sunflower seeds are high in potassium. Sunflower seed has 18% more potassium than russet potato - russet potato has 417mg 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 russet potato per 100 grams.
| Sunflower Seeds | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.01 G |
| Total | 0.079 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than russet potato per 100 grams.
| Sunflower Seeds | Russet Potato | |
|---|---|---|
| linoleic acid | 37.39 G | 0.032 G |
| Total | 37.39 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Sunflower Seeds g
()
|
Daily Values (%) |
Russet Potato 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 russet potato or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and russet potato has 90% less calories than sunflower seed - russet potato has 79 calories in 100g and sunflower seed has 619 calories.
Does russet potato or sunflower seeds have more carbohydrates?
By weight, russet potato and sunflower seeds contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does russet potato or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 690% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does russet potato or sunflower seeds contain more potassium?
Both russet potato and sunflower seeds are high in potassium. Sunflower seed has 20% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and sunflower seed has 491mg of potassium.