Whole Wheat Flour vs. Sunflower Seeds
Nutrition comparison of Whole 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
whole 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 whole wheat flour and sunflower seeds:
- Both whole wheat flour and sunflower seeds are high in calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft 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 whole wheat flour and sunflower seeds are high in calories. Sunflower seed has 86% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and sunflower seed has 619 calories.
| Whole Wheat Flour | Sunflower Seeds | |
|---|---|---|
| Protein | 11% | 10% |
| Carbohydrates | 84% | 12% |
| Fat | 5% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and sunflower seed has 72% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both whole wheat flour and sunflower seeds are high in dietary fiber. Whole wheat flour has 14% more dietary fiber than sunflower seed - whole wheat flour has 13.1g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both whole wheat flour and sunflower seeds are high in protein. Sunflower seed has 79% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and whole wheat flour has 93% less saturated fat than sunflower seed - whole wheat flour has 0.43g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than whole wheat flour - sunflower seed has 1.4mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and sunflower seeds contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than sunflower seed - whole wheat flour has 0.53mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Whole wheat flour and sunflower seeds contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid, Vitamin B6 and folate. Both whole wheat flour and sunflower seeds contain significant amounts of thiamin, riboflavin and niacin.
| Whole Wheat Flour | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.297 MG | 0.325 MG |
| Riboflavin | 0.188 MG | 0.285 MG |
| Niacin | 5.347 MG | 4.198 MG |
| Pantothenic acid | 1.011 MG | 7.056 MG |
| Vitamin B6 | 0.191 MG | 0.805 MG |
| Folate | 28 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 73% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both whole wheat flour and sunflower seeds are high in iron. Sunflower seed has 84% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both whole wheat flour and sunflower seeds are high in potassium. Sunflower seed has 25% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
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 Wheat Flour (Wheat flour, whole-grain, soft wheat) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Whole 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 whole wheat flour or sunflower seeds contain more calories in 100 grams?Both whole wheat flour and sunflower seeds are high in calories. Sunflower seed has 90% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and sunflower seed has 619 calories.
Does whole wheat flour or sunflower seeds have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does whole wheat flour or sunflower seeds contain more iron?
Both whole wheat flour and sunflower seeds are high in iron. Sunflower seed has 80% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does whole wheat flour or sunflower seeds contain more potassium?
Both whole wheat flour and sunflower seeds are high in potassium. Sunflower seed has 30% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and sunflower seed has 491mg of potassium.