Sunflower Seeds vs. Sweet Potatoes
Nutrition comparison of Sunflower Seeds and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and sweet potatoes:
- Both sweet potatoes and sunflower seeds are high in dietary fiber and 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 iron and protein.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and sweet potato has 86% less calories than sunflower seed - sweet potato has 86 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Sweet Potatoes | |
|---|---|---|
| Protein | 10% | 7% |
| Carbohydrates | 12% | 92% |
| Fat | 77% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and sunflower seeds contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both sweet potatoes and sunflower seeds are high in dietary fiber. Sunflower seed has 283% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than sweet potato - sweet potato has 4.2g 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 996% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and sweet potato has 100% less saturated fat than sunflower seed - sweet potato has 0.02g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and sunflower seeds contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - sweet potato has 709ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Sweet potatoes and sunflower seeds contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Sweet potatoes and sunflower seeds contain similar amounts of Vitamin K - sweet 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 | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.325 MG | 0.078 MG |
| Riboflavin | 0.285 MG | 0.061 MG |
| Niacin | 4.198 MG | 0.557 MG |
| Pantothenic acid | 7.056 MG | 0.8 MG |
| Vitamin B6 | 0.805 MG | 0.209 MG |
| Folate | 238 UG | 11 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 90% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 10 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both sweet potatoes and sunflower seeds are high in potassium. Sunflower seed has 46% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Sunflower Seeds | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.001 G |
| Total | 0.079 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than sweet potato per 100 grams.
| Sunflower Seeds | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 37.39 G | 0.013 G |
| Total | 37.39 G | 0.013 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 Sunflower Seeds or Sweet Potatoes .
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Sunflower Seeds g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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 % |
|
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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| 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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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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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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| 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 | |||
FAQ
Does sweet potatoes or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and sweet potato has 90% less calories than sunflower seed - sweet potato has 86 calories in 100g and sunflower seed has 619 calories.
Does sweet potatoes or sunflower seeds have more carbohydrates?
By weight, sweet potatoes and sunflower seeds contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does sweet potatoes or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 10 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does sweet potatoes or sunflower seeds contain more potassium?
Both sweet potatoes and sunflower seeds are high in potassium. Sunflower seed has 50% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and sunflower seed has 491mg of potassium.