Sunflower Seeds vs. Tumeric
Nutrition comparison of Sunflower Seeds and Tumeric
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
tumeric
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and tumeric:
- Both sunflower seeds and tumeric are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and tumeric are high in calories. Sunflower seed has 98% more calories than tumeric - sunflower seed has 619 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, sunflower seeds is much lighter in carbs, much heavier in fat and similar to tumeric for protein. Sunflower seeds has a macronutrient ratio of 10:12:77 and for tumeric, 12:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Tumeric | |
|---|---|---|
| Protein | 10% | 12% |
| Carbohydrates | 12% | 80% |
| Fat | 77% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and sunflower seed has 69% less carbohydrates than tumeric - sunflower seed has 20.6g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both sunflower seeds and tumeric are high in dietary fiber. Tumeric has 97% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Sunflower seed has less sugar than tumeric - tumeric has 3.2g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and tumeric are high in protein. Sunflower seed has 78% more protein than tumeric - sunflower seed has 17.2g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and tumeric has 69% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and sunflower seeds are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seeds and tumeric contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin E
Tumeric has more Vitamin E than sunflower seed - tumeric has 4.4mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Tumeric has more Vitamin K than sunflower seed - tumeric has 13.4ug of Vitamin K 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. Both sunflower seeds and tumeric contain significant amounts of riboflavin.
| Sunflower Seeds | Tumeric | |
|---|---|---|
| Thiamin | 0.325 MG | 0.058 MG |
| Riboflavin | 0.285 MG | 0.15 MG |
| Niacin | 4.198 MG | 1.35 MG |
| Pantothenic acid | 7.056 MG | 0.542 MG |
| Vitamin B6 | 0.805 MG | 0.107 MG |
| Folate | 238 UG | 20 UG |
Minerals
calcium
Both sunflower seeds and tumeric are high in calcium. Tumeric has 195% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Both sunflower seeds and tumeric are high in iron. Tumeric has 708% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both sunflower seeds and tumeric are high in potassium. Tumeric has 324% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sunflower seeds and tumeric contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Tumeric | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.084 G |
| Total | 0.079 G | 0.084 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than tumeric per 100 grams.
| Sunflower Seeds | Tumeric | |
|---|---|---|
| linoleic acid | 37.39 G | 0.672 G |
| other omega 6 | ~ | 0.081 G |
| Total | 37.39 G | 0.753 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 Tumeric .
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Tumeric (Spices, turmeric, ground) .
Sunflower Seeds g
()
|
Daily Values (%) |
Tumeric 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 % |
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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 % |
|
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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
|
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 tumeric contain more calories in 100 grams?Both sunflower seeds and tumeric are high in calories. Sunflower seed has 100% more calories than tumeric - sunflower seed has 619 calories in 100g and tumeric has 312 calories.
Does sunflower seeds or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than tumeric - sunflower seed has 20.6g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does sunflower seeds or tumeric contain more calcium?
Both sunflower seeds and tumeric are high in calcium. Tumeric has 200% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does sunflower seeds or tumeric contain more iron?
Both sunflower seeds and tumeric are high in iron. Tumeric has 710% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and tumeric has 55mg of iron.
Does sunflower seeds or tumeric contain more potassium?
Both sunflower seeds and tumeric are high in potassium. Tumeric has 320% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and tumeric has 2080mg of potassium.