Wheat Flour vs. Sunflower Seeds
Nutrition comparison of Wheat Flour and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and sunflower seeds:
- Both wheat flour and sunflower seeds are high in calories, dietary fiber, iron and protein.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of potassium.
- Wheat flour has more thiamin, however, sunflower seed contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and sunflower seeds are high in calories. Sunflower seed has 71% more calories than wheat flour - wheat flour has 361 calories per 100 grams and sunflower seed has 619 calories.
| Wheat Flour | Sunflower Seeds | |
|---|---|---|
| Protein | 14% | 10% |
| Carbohydrates | 82% | 12% |
| Fat | 4% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and sunflower seed has 72% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both wheat flour and sunflower seeds are high in dietary fiber. Sunflower seed has 379% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Wheat flour and sunflower seeds contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both wheat flour and sunflower seeds are high in protein. Sunflower seed has 44% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and wheat flour has 96% less saturated fat than sunflower seed - wheat flour has 0.24g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than wheat flour - sunflower seed has 1.4mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Wheat flour and sunflower seeds contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than sunflower seed - wheat flour has 0.4mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Wheat flour and sunflower seeds contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, however, sunflower seed contains more pantothenic acid and Vitamin B6. Both wheat flour and sunflower seeds contain significant amounts of riboflavin, niacin and folate.
| Wheat Flour | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.812 MG | 0.325 MG |
| Riboflavin | 0.512 MG | 0.285 MG |
| Niacin | 7.554 MG | 4.198 MG |
| Pantothenic acid | 0.438 MG | 7.056 MG |
| Vitamin B6 | 0.037 MG | 0.805 MG |
| Folate | 183 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 280% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both wheat flour and sunflower seeds are high in iron. Sunflower seed has 54% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 391% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.079 G |
| Total | 0.043 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.685 G | 37.39 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Wheat Flour 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 wheat flour or sunflower seeds contain more calories in 100 grams?Both wheat flour and sunflower seeds are high in calories. Sunflower seed has 70% more calories than wheat flour - wheat flour has 361 calories in 100g and sunflower seed has 619 calories.
Does wheat flour or sunflower seeds have more carbohydrates?
By weight, wheat flour is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does wheat flour or sunflower seeds contain more iron?
Both wheat flour and sunflower seeds are high in iron. Sunflower seed has 50% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does wheat flour or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 390% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and sunflower seed has 491mg of potassium.