Yogurt vs. Sunflower Seeds
Nutrition comparison of Yogurt and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and sunflower seeds:
- Both sunflower seeds and yogurt are high in calcium.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
- Yogurt has 3.4 times less carbohydrates than sunflower seed.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 90% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and yogurt has 61 calories.
| Yogurt | Sunflower Seeds | |
|---|---|---|
| Protein | 22% | 10% |
| Carbohydrates | 30% | 12% |
| Fat | 48% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.4 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than yogurt - sunflower seed has 11.5g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Sunflower seed has less sugar than yogurt - yogurt has 4.7g 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 396% more protein than yogurt - sunflower seed has 17.2g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and yogurt has 65% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seeds and yogurt contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than sunflower seed - yogurt has 27ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Yogurt and sunflower seeds contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Yogurt and sunflower seeds contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Yogurt and sunflower seeds contain similar amounts of Vitamin K - yogurt has 0.2ug 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, yogurt contains more Vitamin B12. Both yogurt and sunflower seeds contain significant amounts of riboflavin.
| Yogurt | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.325 MG |
| Riboflavin | 0.142 MG | 0.285 MG |
| Niacin | 0.075 MG | 4.198 MG |
| Pantothenic acid | 0.389 MG | 7.056 MG |
| Vitamin B6 | 0.032 MG | 0.805 MG |
| Folate | 7 UG | 238 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both sunflower seeds and yogurt are high in calcium. Yogurt has 112% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 135 times more iron than yogurt - sunflower seed has 6.8mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 217% more potassium than yogurt - sunflower seed has 491mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.079 G |
| Total | 0.027 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than yogurt per 100 grams.
| Yogurt | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.065 G | 37.39 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Yogurt 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 sunflower seeds or yogurt contain more calories in 100 grams?Sunflower seed is high in calories and yogurt has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and yogurt has 61 calories.
Does sunflower seeds or yogurt contain more calcium?
Both sunflower seeds and yogurt are high in calcium. Yogurt has 110% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does sunflower seeds or yogurt contain more iron?
Sunflower seed is an abundant source of iron and it has 135 times more iron than yogurt - sunflower seed has 6.8mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does sunflower seeds or yogurt contain more potassium?
Sunflower seed is a rich source of potassium and it has 220% more potassium than yogurt - sunflower seed has 491mg of potassium in 100 grams and yogurt has 155mg of potassium.