Skim Milk vs. Sunflower Seeds
Nutrition comparison of Skim Milk and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and sunflower seeds:
- Both sunflower seeds and skim milk are high in calcium.
- Skim milk has 3.1 times less carbohydrates than sunflower seed.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and skim milk has 95% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and skim milk has 34 calories.
| Skim Milk | Sunflower Seeds | |
|---|---|---|
| Protein | 40% | 10% |
| Carbohydrates | 58% | 12% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has 3.1 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than skim milk - sunflower seed has 11.5g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Sunflower seed has less sugar than skim milk - skim milk has 5.1g 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 411% more protein than skim milk - sunflower seed has 17.2g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and skim milk has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and sunflower seeds are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than skim milk - sunflower seed has 1.4mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than sunflower seed - skim milk has 61ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than sunflower seed - skim milk has 47iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Skim milk and sunflower seeds contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and sunflower seeds contain significant amounts of riboflavin.
| Skim Milk | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.045 MG | 0.325 MG |
| Riboflavin | 0.182 MG | 0.285 MG |
| Niacin | 0.094 MG | 4.198 MG |
| Pantothenic acid | 0.357 MG | 7.056 MG |
| Vitamin B6 | 0.037 MG | 0.805 MG |
| Folate | 5 UG | 238 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both sunflower seeds and skim milk are high in calcium. Skim milk has 114% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 226 times more iron than skim milk - sunflower seed has 6.8mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 215% more potassium than skim milk - sunflower seed has 491mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.079 G |
| Total | 0.001 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.002 G | 37.39 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Skim Milk 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 sunflower seeds or skim milk contain more calories in 100 grams?Sunflower seed is high in calories and skim milk has 100% less calories than sunflower seed - sunflower seed has 619 calories in 100g and skim milk has 34 calories.
Is sunflower seeds or skim milk better for protein?
Sunflower seed is a fantastic source of protein and it has 410% more protein than skim milk - sunflower seed has 17.2g of protein per 100 grams and skim milk has 3.4g of protein.
Does sunflower seeds or skim milk have more carbohydrates?
By weight, skim milk has 3.1 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and skim milk has 5g of carbohydrates.
Does sunflower seeds or skim milk contain more calcium?
Both sunflower seeds and skim milk are high in calcium. Skim milk has 110% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does sunflower seeds or skim milk contain more iron?
Sunflower seed is an abundant source of iron and it has 226 times more iron than skim milk - sunflower seed has 6.8mg of iron in 100 grams and skim milk has 0.03mg of iron.
Does sunflower seeds or skim milk contain more potassium?
Sunflower seed is a rich source of potassium and it has 220% more potassium than skim milk - sunflower seed has 491mg of potassium in 100 grams and skim milk has 156mg of potassium.