Whole Milk vs. Sunflower Seeds
Nutrition comparison of Whole Milk and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and sunflower seeds:
- Both sunflower seeds and whole milk are high in calcium.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has 3.2 times less carbohydrates than sunflower seed.
- Whole milk has signficantly more Vitamin D than sunflower seed.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and whole milk has 90% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Sunflower Seeds | |
|---|---|---|
| Protein | 21% | 10% |
| Carbohydrates | 32% | 12% |
| Fat | 48% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 3.2 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than whole milk - sunflower seed has 11.5g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Sunflower seed has less sugar than whole milk - whole milk has 5.1g 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 446% more protein than whole milk - sunflower seed has 17.2g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and whole milk has 69% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than whole milk - sunflower seed has 1.4mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than sunflower seed - whole milk has 46ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than sunflower seed - whole milk has 51iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Whole milk and sunflower seeds contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Whole milk and sunflower seeds contain similar amounts of Vitamin K - whole milk has 0.3ug 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, however, whole milk contains more Vitamin B12. Both whole milk and sunflower seeds contain significant amounts of riboflavin.
| Whole Milk | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.046 MG | 0.325 MG |
| Riboflavin | 0.169 MG | 0.285 MG |
| Niacin | 0.089 MG | 4.198 MG |
| Pantothenic acid | 0.373 MG | 7.056 MG |
| Vitamin B6 | 0.036 MG | 0.805 MG |
| Folate | 5 UG | 238 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both sunflower seeds and whole milk are high in calcium. Whole milk has 98% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 226 times more iron than whole milk - sunflower seed has 6.8mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 272% more potassium than whole milk - sunflower seed has 491mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.079 G |
| Total | 0.075 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.12 G | 37.39 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Whole Milk g
()
|
Daily Values (%) |
Sunflower Seeds 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 % |
|
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 sunflower seeds or whole milk contain more calories in 100 grams?Sunflower seed is high in calories and whole milk has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and whole milk has 61 calories.
Does sunflower seeds or whole milk have more carbohydrates?
By weight, whole milk has 3.2 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does sunflower seeds or whole milk contain more calcium?
Both sunflower seeds and whole milk are high in calcium. Whole milk has 100% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does sunflower seeds or whole milk contain more iron?
Sunflower seed is an abundant source of iron and it has 226 times more iron than whole milk - sunflower seed has 6.8mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does sunflower seeds or whole milk contain more potassium?
Sunflower seed is a rich source of potassium and it has 270% more potassium than whole milk - sunflower seed has 491mg of potassium in 100 grams and whole milk has 132mg of potassium.