Sunflower Seeds vs. Yellow Corn
Nutrition comparison of Sunflower Seeds and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and yellow corn:
- Both yellow corn and sunflower seeds are high in dietary fiber and potassium.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and yellow corn has 84% less calories than sunflower seed - yellow corn has 96 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Yellow Corn | |
|---|---|---|
| Protein | 10% | 12% |
| Carbohydrates | 12% | 76% |
| Fat | 77% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and sunflower seeds contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both yellow corn and sunflower seeds are high in dietary fiber. Sunflower seed has 379% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than yellow corn - yellow corn has 4.5g 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 405% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and yellow corn has 97% less saturated fat than sunflower seed - yellow corn has 0.2g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 293% more Vitamin C than sunflower seed - yellow corn has 5.5mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than sunflower seed - yellow corn has 13ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Yellow corn and sunflower seeds contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Yellow corn and sunflower seeds contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K 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.
| Sunflower Seeds | Yellow Corn | |
|---|---|---|
| Thiamin | 0.325 MG | 0.093 MG |
| Riboflavin | 0.285 MG | 0.057 MG |
| Niacin | 4.198 MG | 1.683 MG |
| Pantothenic acid | 7.056 MG | 0.792 MG |
| Vitamin B6 | 0.805 MG | 0.139 MG |
| Folate | 238 UG | 23 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 18 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 14 times more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both yellow corn and sunflower seeds are high in potassium. Sunflower seed has 125% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Sunflower Seeds | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.018 G |
| Total | 0.079 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than yellow corn per 100 grams.
| Sunflower Seeds | Yellow Corn | |
|---|---|---|
| linoleic acid | 37.39 G | 0.586 G |
| Total | 37.39 G | 0.586 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 yellow corn or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and yellow corn has 80% less calories than sunflower seed - yellow corn has 96 calories in 100g and sunflower seed has 619 calories.
Does yellow corn or sunflower seeds have more carbohydrates?
By weight, yellow corn and sunflower seeds contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does yellow corn or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 14 times more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does yellow corn or sunflower seeds contain more potassium?
Both yellow corn and sunflower seeds are high in potassium. Sunflower seed has 130% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and sunflower seed has 491mg of potassium.