Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and soy protein powder:
Both sunflower seeds and soy protein powder are high in calories. Sunflower seed has 60% more calories than soy protein powder - sunflower seed has 619 calories per 100 grams and soy protein powder has 388 calories.
| Sunflower Seeds | Soy Protein Powder | |
|---|---|---|
| Protein | 10% | 57% |
| Carbohydrates | 12% | 30% |
| Fat | 77% | 13% |
| Alcohol | ~ | ~ |
Sunflower seed has 29% less carbohydrates than soy protein powder - sunflower seed has 20.6g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both sunflower seeds and soy protein powder are high in dietary fiber. Sunflower seed has 72% more dietary fiber than soy protein powder - sunflower seed has 11.5g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and sunflower seed has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Both sunflower seeds and soy protein powder are high in protein. Soy protein powder has 223% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and soy protein powder has 55.6g of protein.
Sunflower seed is high in saturated fat and soy protein powder has 81% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Sunflower seed has more Vitamin C than soy protein powder - sunflower seed has 1.4mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Sunflower seed has more pantothenic acid and Vitamin B6. Both sunflower seeds and soy protein powder contain significant amounts of thiamin, riboflavin, niacin and folate.
| Sunflower Seeds | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.325 MG | 0.288 MG |
| Riboflavin | 0.285 MG | 0.164 MG |
| Niacin | 4.198 MG | 2.357 MG |
| Pantothenic acid | 7.056 MG | ~ |
| Vitamin B6 | 0.805 MG | 0.164 MG |
| Folate | 238 UG | 289 UG |
Both sunflower seeds and soy protein powder are high in calcium. Soy protein powder has 212% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both sunflower seeds and soy protein powder are high in iron. Soy protein powder has 76% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both sunflower seeds and soy protein powder are high in potassium. Soy protein powder has 90% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.32 G |
| Total | 0.079 G | 0.32 G |
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than soy protein powder per 100 grams.
| Sunflower Seeds | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 37.39 G | 2.381 G |
| Total | 37.39 G | 2.381 G |
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 Soy Protein Powder (Protein powder, soy based, NFS) .
Sunflower Seeds g
()
|
Daily Values (%) |
Soy Protein Powder 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 % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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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 % |
|
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 % |
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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 % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||