White Bread vs. Sunflower Seeds
Nutrition comparison of White Bread and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and sunflower seeds:
- Both white bread and sunflower seeds are high in calcium, calories, dietary fiber, iron and protein.
- Sunflower seed has more pantothenic acid and Vitamin B6.
- Sunflower seed is an excellent source of potassium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and sunflower seeds are high in calories. Sunflower seed has 160% more calories than white bread - white bread has 238 calories per 100 grams and sunflower seed has 619 calories.
| White Bread | Sunflower Seeds | |
|---|---|---|
| Protein | 18% | 10% |
| Carbohydrates | 74% | 12% |
| Fat | 8% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and sunflower seed has 53% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both white bread and sunflower seeds are high in dietary fiber. Sunflower seed has 25% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than white bread - white bread has 5g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both white bread and sunflower seeds are high in protein. Sunflower seed has 61% more protein than white bread - white bread has 10.7g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and white bread has 89% less saturated fat than sunflower seed - white bread has 0.63g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
trans fat
Both white bread and sunflower seeds are low in trans fat - white bread has 0.03g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than white bread - sunflower seed has 1.4mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and sunflower seeds contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than sunflower seed - white bread has 0.38mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than sunflower seed - white bread has 7.7ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid and Vitamin B6. Both white bread and sunflower seeds contain significant amounts of thiamin, riboflavin, niacin and folate.
| White Bread | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.51 MG | 0.325 MG |
| Riboflavin | 0.255 MG | 0.285 MG |
| Niacin | 4.455 MG | 4.198 MG |
| Pantothenic acid | 0.455 MG | 7.056 MG |
| Vitamin B6 | 0.08 MG | 0.805 MG |
| Folate | 127 UG | 238 UG |
Minerals
calcium
Both white bread and sunflower seeds are high in calcium. White bread has 11 times more calcium than sunflower seed - white bread has 684mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both white bread and sunflower seeds are high in iron. Sunflower seed has 39% more iron than white bread - white bread has 4.9mg 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 287% more potassium than white bread - white bread has 127mg 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 white bread and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.079 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than white bread per 100 grams.
| White Bread | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 37.39 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
White Bread 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 white bread or sunflower seeds contain more calories in 100 grams?Both white bread and sunflower seeds are high in calories. Sunflower seed has 160% more calories than white bread - white bread has 238 calories in 100g and sunflower seed has 619 calories.
Does white bread or sunflower seeds have more carbohydrates?
By weight, white bread is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does white bread or sunflower seeds contain more calcium?
Both white bread and sunflower seeds are high in calcium. White bread has 11 times more calcium than sunflower seed - white bread has 684mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does white bread or sunflower seeds contain more iron?
Both white bread and sunflower seeds are high in iron. Sunflower seed has 40% more iron than white bread - white bread has 4.9mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does white bread or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 290% more potassium than white bread - white bread has 127mg of potassium in 100 grams and sunflower seed has 491mg of potassium.