Tortilla vs. Sunflower Seeds
Nutrition comparison of Tortilla and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and sunflower seeds:
- Both sunflower seeds and tortilla are high in calcium, calories and dietary fiber.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and tortilla are high in calories. Sunflower seed has 184% more calories than tortilla - sunflower seed has 619 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is much heavier in carbs, much lighter in fat and similar to sunflower seeds for protein. Tortilla has a macronutrient ratio of 10:79:12 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Sunflower Seeds | |
|---|---|---|
| Protein | 10% | 10% |
| Carbohydrates | 79% | 12% |
| Fat | 12% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and sunflower seed has 54% less carbohydrates than tortilla - sunflower seed has 20.6g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both sunflower seeds and tortilla are high in dietary fiber. Sunflower seed has 83% more dietary fiber than tortilla - sunflower seed has 11.5g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Tortilla and sunflower seeds contain similar amounts of sugar - tortilla has 0.88g 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 202% more protein than tortilla - sunflower seed has 17.2g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and tortilla has 92% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than tortilla - sunflower seed has 1.4mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Tortilla and sunflower seeds contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Tortilla and sunflower seeds contain similar amounts of Vitamin E - tortilla has 0.28mg of Vitamin E 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.
| Tortilla | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.094 MG | 0.325 MG |
| Riboflavin | 0.065 MG | 0.285 MG |
| Niacin | 1.498 MG | 4.198 MG |
| Pantothenic acid | 0.109 MG | 7.056 MG |
| Vitamin B6 | 0.219 MG | 0.805 MG |
| Folate | 5 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and tortilla are high in calcium. Tortilla has 42% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 454% more iron than tortilla - sunflower seed has 6.8mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 164% more potassium than tortilla - sunflower seed has 491mg of potassium per 100 grams and tortilla has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.079 G |
| Total | 0.034 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than tortilla per 100 grams.
| Tortilla | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 1.385 G | 37.39 G |
| Total | 1.385 G | 37.39 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 Tortilla or Sunflower Seeds .
Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Tortilla g
()
|
Daily Values (%) |
Sunflower Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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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% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| 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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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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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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5% | selenium | 5% |
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UG % | |
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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 sunflower seeds or tortilla contain more calories in 100 grams?Both sunflower seeds and tortilla are high in calories. Sunflower seed has 180% more calories than tortilla - sunflower seed has 619 calories in 100g and tortilla has 218 calories.
Does sunflower seeds or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than tortilla - sunflower seed has 20.6g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does sunflower seeds or tortilla contain more calcium?
Both sunflower seeds and tortilla are high in calcium. Tortilla has 40% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does sunflower seeds or tortilla contain more iron?
Sunflower seed is an abundant source of iron and it has 450% more iron than tortilla - sunflower seed has 6.8mg of iron in 100 grams and tortilla has 1.2mg of iron.
Does sunflower seeds or tortilla contain more potassium?
Sunflower seed is a rich source of potassium and it has 160% more potassium than tortilla - sunflower seed has 491mg of potassium in 100 grams and tortilla has 186mg of potassium.