How many calories are in one teaspoon of sunflower seeds?

Sunflower seeds have 17 calories per teaspoon or 609 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one teaspoon of sunflower seeds?

A single teaspoon of Sunflower Seeds contains 0.5 grams of protein. Sunflower seeds are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in sunflower seeds?

Sunflower seeds are an excellent source of a few nutrients, including dietary fiber and potassium. It also contains significant amounts of iron, magnesium, Vitamin B6 and pantothenic acid.

Food with Nutrition Similar to Sunflower Seeds

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Summary
Similar dairy
Similar plants
Similar nuts
Similar fruits
Similar baked

Sunflower Seeds source

Similar to Sunflower Seeds

A very nutrient dense seed, sunflower seeds are an excellent source of dietary fiber, protein, iron, potassium, pantothenic acid, Vitamin B6 and folate. It is also a good source of calcium and niacin. One teaspoon of sunflower seeds contains about 17 calories.

Sunflower seed is quite unique nutritionally, and the closest nutritional cousins include egg yolk, sprouted peas and hazelnut. Other similar foods include egg yolk, sprouted peas and hazelnut.

We compared the key nutrients in sunflower seeds (calcium, niacin, dietary fiber, protein, iron, potassium, pantothenic acid, Vitamin B6 and folate) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Egg Yolk

plants and vegetables: Sprouted Peas, Dijon Mustard

nuts, grains and legumes: Hazelnut, Lentils, Cornmeal, Mung Bean, Walnut, Granola, Wheat Germ, Chickpeas, Oats, Soy Flour, Pistachio, Peanut Flour

fruits: Avocado

baked goods: Whole Wheat Bread, Graham Crackers, English Muffin, White Bread

The details of the top 20 foods most nutritionally similar to sunflower seeds are below.

dairy and eggs

Egg Yolk

Similarity: > 90%

Egg yolk is high in many of the same nutrients as sunflower seeds, including protein, saturated fat, calcium and iron. Moreover, egg yolk contains more Vitamin A, Vitamin D, Vitamin E, riboflavin and Vitamin B12 than sunflower seeds.

For 100 grams of sunflower seeds and egg yolk:

Sunflower Seeds (3/4 cup)		Egg Yolk (6 large)
57	calcium (MG)	129
4.2	niacin (MG)	0.02
12	dietary fiber (G)	0
17	protein (G)	16
6.8	iron (MG)	2.7
491	potassium (MG)	109
7.1	pantothenic acid (MG)	3
0.81	Vitamin B6 (MG)	0.35
238	folate (UG)	146

However, sunflower seeds does contain more dietary fiber, Vitamin C, potassium, thiamin and niacin than egg yolk by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	322
0	sugar (G)	0.56
6	saturated fat (G)	9.6
1.4	Vitamin C (MG)	0
0	Vitamin A (UG)	381
0	Vitamin D (IU)	218
0	Vitamin E (MG)	2.6
0.33	thiamin (MG)	0.18
0.29	riboflavin (MG)	0.53
0.81	Vitamin B6 (MG)	0.35
0	Vitamin B12 (UG)	2

0.899 | 0.899 | 6.97 Complete Comparison:
Egg Yolk vs. Sunflower Seeds

plants and vegetables

Sprouted Peas

Similarity: 89%

Sprouted peas are also high in protein, iron and potassium. Also, sprouted peas contains more Vitamin C than sunflower seeds.

For 100 grams of sunflower seeds and sprouted peas:

Sunflower Seeds (3/4 cup)		Sprouted Peas (7/8 cup)
57	calcium (MG)	36
4.2	niacin (MG)	3.1
12	dietary fiber (G)	0
17	protein (G)	8.8
6.8	iron (MG)	2.3
491	potassium (MG)	381
7.1	pantothenic acid (MG)	1
0.81	Vitamin B6 (MG)	0.27
238	folate (UG)	144

A higher water content, sprouted peas is less nutritionally dense than sunflower seeds. Sunflower seeds does contain more dietary fiber, calcium, thiamin and riboflavin than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	124
6	saturated fat (G)	0.12
1.4	Vitamin C (MG)	10
0.33	thiamin (MG)	0.23
0.29	riboflavin (MG)	0.16
0.81	Vitamin B6 (MG)	0.27

0.892 | 0.892 | 2.96 Complete Comparison:
Sprouted Peas vs. Sunflower Seeds

Dijon Mustard

Similarity: 81%

Dijon mustard is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Also, dijon mustard contains more Vitamin C, Vitamin E and thiamin than sunflower seeds.

For 100 grams of sunflower seeds and dijon mustard:

Sunflower Seeds (3/4 cup)		Dijon Mustard (50 tsps)
57	calcium (MG)	266
4.2	niacin (MG)	4.7
12	dietary fiber (G)	12
17	protein (G)	26
6.8	iron (MG)	9.2
491	potassium (MG)	738
7.1	pantothenic acid (MG)	0.81
0.81	Vitamin B6 (MG)	0.4
238	folate (UG)	162

However, sunflower seeds does contain more pantothenic acid than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	508
0	sugar (G)	6.8
6	saturated fat (G)	2
1.4	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0	Vitamin E (MG)	5.1
0.33	thiamin (MG)	0.81
0.29	riboflavin (MG)	0.26
0.81	Vitamin B6 (MG)	0.4

0.814 | 0.814 | 10.48 Complete Comparison:
Dijon Mustard vs. Sunflower Seeds

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to sunflower seeds. Hazelnut, lentils, cornmeal, mung bean and walnut are all high in calcium, niacin, dietary fiber, protein, iron, potassium, pantothenic acid, Vitamin B6 and or folate.

Hazelnut

Similarity: 86%

Hazelnut is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C and Vitamin E than sunflower seeds.

For 100 grams of sunflower seeds and hazelnut:

Sunflower Seeds (3/4 cup)		Hazelnut (3.5 ounces)
57	calcium (MG)	123
4.2	niacin (MG)	2.1
12	dietary fiber (G)	9.4
17	protein (G)	15
6.8	iron (MG)	4.4
491	potassium (MG)	755
7.1	pantothenic acid (MG)	0.92
0.81	Vitamin B6 (MG)	0.62
238	folate (UG)	88

However, sunflower seeds does contain more riboflavin, niacin, pantothenic acid and folate than hazelnut by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	646
0	sugar (G)	4.9
6	saturated fat (G)	4.5
1.4	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0	Vitamin E (MG)	15
0.33	thiamin (MG)	0.34
0.29	riboflavin (MG)	0.12
0.81	Vitamin B6 (MG)	0.62

0.862 | 0.862 | 7.63 Complete Comparison:
Hazelnut vs. Sunflower Seeds

Lentils

Similarity: 86%

Lentils are high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, iron and potassium.

For 100 grams of sunflower seeds and lentils:

Sunflower Seeds (3/4 cup)		Lentils (1/2 cup)
57	calcium (MG)	19
4.2	niacin (MG)	1.1
12	dietary fiber (G)	7.9
17	protein (G)	9
6.8	iron (MG)	3.3
491	potassium (MG)	369
7.1	pantothenic acid (MG)	0.64
0.81	Vitamin B6 (MG)	0.18
238	folate (UG)	181

A higher water content, lentils is less nutritionally dense than sunflower seeds. Sunflower seeds does contain more calcium, thiamin, riboflavin and niacin than lentils by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	116
0	sugar (G)	1.8
6	saturated fat (G)	0.05
1.4	Vitamin C (MG)	1.5
0	Vitamin E (MG)	0.11
0.33	thiamin (MG)	0.17
0.29	riboflavin (MG)	0.07
0.81	Vitamin B6 (MG)	0.18

0.862 | 0.862 | 2.92 Complete Comparison:
Lentils vs. Sunflower Seeds

Cornmeal

Similarity: 85%

Cornmeal is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more Vitamin E than sunflower seeds.

For 100 grams of sunflower seeds and cornmeal:

Sunflower Seeds (3/4 cup)		Cornmeal (7/8 cup)
57	calcium (MG)	6
4.2	niacin (MG)	2.5
12	dietary fiber (G)	9.4
17	protein (G)	9.9
6.8	iron (MG)	3
491	potassium (MG)	322
7.1	pantothenic acid (MG)	0.6
0.81	Vitamin B6 (MG)	0.59
238	folate (UG)	34

A higher water content, cornmeal is less nutritionally dense than sunflower seeds. Sunflower seeds does contain more Vitamin C, calcium, riboflavin and niacin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	384
0	sugar (G)	1.6
6	saturated fat (G)	1
1.4	Vitamin C (MG)	0
0	Vitamin E (MG)	0.37
0.33	thiamin (MG)	0.3
0.29	riboflavin (MG)	0.09
0.81	Vitamin B6 (MG)	0.59

0.85 | 0.85 | 4.2 Complete Comparison:
Cornmeal vs. Sunflower Seeds

Mung Bean

Similarity: 85%

Mung bean is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Moreover, mung bean contains more Vitamin C, Vitamin A, Vitamin E and thiamin than sunflower seeds.

For 100 grams of sunflower seeds and mung bean:

Sunflower Seeds (3/4 cup)		Mung Bean (1/2 cup)
57	calcium (MG)	132
4.2	niacin (MG)	2.3
12	dietary fiber (G)	16
17	protein (G)	24
6.8	iron (MG)	6.7
491	potassium (MG)	1246
7.1	pantothenic acid (MG)	1.9
0.81	Vitamin B6 (MG)	0.38
238	folate (UG)	625

However, sunflower seeds does contain more niacin and pantothenic acid than mung bean by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	347
0	sugar (G)	6.6
6	saturated fat (G)	0.35
1.4	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
0	Vitamin E (MG)	0.51
0.33	thiamin (MG)	0.62
0.29	riboflavin (MG)	0.23
0.81	Vitamin B6 (MG)	0.38

0.848 | 0.848 | 7.63 Complete Comparison:
Mung Bean vs. Sunflower Seeds

Walnut

Similarity: 84%

Walnut is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, saturated fat and calcium. Also, walnut contains more Vitamin E than sunflower seeds.

For 100 grams of sunflower seeds and walnut:

Sunflower Seeds (3/4 cup)		Walnut (7/8 cup)
57	calcium (MG)	98
4.2	niacin (MG)	1.1
12	dietary fiber (G)	6.7
17	protein (G)	15
6.8	iron (MG)	2.9
491	potassium (MG)	441
7.1	pantothenic acid (MG)	0.57
0.81	Vitamin B6 (MG)	0.54
238	folate (UG)	98

However, sunflower seeds does contain more riboflavin, niacin, pantothenic acid and folate than walnut by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	654
0	sugar (G)	2.6
6	saturated fat (G)	6.1
1.4	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.7
0.33	thiamin (MG)	0.34
0.29	riboflavin (MG)	0.15
0.81	Vitamin B6 (MG)	0.54

0.843 | 0.843 | 6.28 Complete Comparison:
Walnut vs. Sunflower Seeds

Granola

Similarity: 84%

Granola is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin E and thiamin than sunflower seeds.

For 100 grams of sunflower seeds and granola:

Sunflower Seeds (3/4 cup)		Granola (7/8 cup)
57	calcium (MG)	76
4.2	niacin (MG)	2.7
12	dietary fiber (G)	8.9
17	protein (G)	14
6.8	iron (MG)	4
491	potassium (MG)	539
7.1	pantothenic acid (MG)	0.75
0.81	Vitamin B6 (MG)	0.37
238	folate (UG)	84

However, sunflower seeds does contain more niacin, pantothenic acid and folate than granola by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	489
0	sugar (G)	20
6	saturated fat (G)	4
0	trans fat (G)	0.02
1.4	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0	Vitamin E (MG)	11
0.33	thiamin (MG)	0.55
0.29	riboflavin (MG)	0.35
0.81	Vitamin B6 (MG)	0.37

0.842 | 0.842 | 7.62 Complete Comparison:
Granola vs. Sunflower Seeds

Wheat Germ

Similarity: 83%

Wheat germ is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, iron and potassium. Also, wheat germ contains more thiamin and riboflavin than sunflower seeds.

For 100 grams of sunflower seeds and wheat germ:

Sunflower Seeds (3/4 cup)		Wheat Germ (7/8 cup)
57	calcium (MG)	39
4.2	niacin (MG)	6.8
12	dietary fiber (G)	13
17	protein (G)	23
6.8	iron (MG)	6.3
491	potassium (MG)	892
7.1	pantothenic acid (MG)	2.3
0.81	Vitamin B6 (MG)	1.3
238	folate (UG)	281

However, sunflower seeds does contain more Vitamin C and calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	360
6	saturated fat (G)	1.7
1.4	Vitamin C (MG)	0
0.33	thiamin (MG)	1.9
0.29	riboflavin (MG)	0.5
0.81	Vitamin B6 (MG)	1.3

0.83 | 0.83 | 11.17 Complete Comparison:
Wheat Germ vs. Sunflower Seeds

Chickpeas

Similarity: 83%

Chickpeas are high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron.

For 100 grams of sunflower seeds and chickpeas:

Sunflower Seeds (3/4 cup)		Chickpeas (5/8 cup)
57	calcium (MG)	49
4.2	niacin (MG)	0.53
12	dietary fiber (G)	7.6
17	protein (G)	8.9
6.8	iron (MG)	2.9
491	potassium (MG)	291
7.1	pantothenic acid (MG)	0.29
0.81	Vitamin B6 (MG)	0.14
238	folate (UG)	172

A higher water content, chickpeas is less nutritionally dense than sunflower seeds. Sunflower seeds does contain more thiamin, riboflavin, niacin and pantothenic acid than chickpeas by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	164
0	sugar (G)	4.8
6	saturated fat (G)	0.27
1.4	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.35
0.33	thiamin (MG)	0.12
0.29	riboflavin (MG)	0.06
0.81	Vitamin B6 (MG)	0.14

0.829 | 0.829 | 3.16 Complete Comparison:
Chickpeas vs. Sunflower Seeds

Oats

Similarity: 83%

Oats are high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Also, oats contains more thiamin than sunflower seeds.

For 100 grams of sunflower seeds and oats:

Sunflower Seeds (3/4 cup)		Oats (5/8 cup)
57	calcium (MG)	54
4.2	niacin (MG)	0.96
12	dietary fiber (G)	11
17	protein (G)	17
6.8	iron (MG)	4.7
491	potassium (MG)	429
7.1	pantothenic acid (MG)	1.3
0.81	Vitamin B6 (MG)	0.12
238	folate (UG)	56

However, sunflower seeds does contain more Vitamin C, riboflavin, niacin and pantothenic acid than oats by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	389
6	saturated fat (G)	1.2
1.4	Vitamin C (MG)	0
0.33	thiamin (MG)	0.76
0.29	riboflavin (MG)	0.14
0.81	Vitamin B6 (MG)	0.12

0.828 | 0.828 | 6.04 Complete Comparison:
Oats vs. Sunflower Seeds

Soy Flour

Similarity: 82%

Soy flour is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Also, soy flour contains more Vitamin E and thiamin than sunflower seeds.

For 100 grams of sunflower seeds and soy flour:

Sunflower Seeds (3/4 cup)		Soy Flour (1.25 cup)
57	calcium (MG)	285
4.2	niacin (MG)	3
12	dietary fiber (G)	16
17	protein (G)	50
6.8	iron (MG)	8.2
491	potassium (MG)	2090
7.1	pantothenic acid (MG)	1.6
0.81	Vitamin B6 (MG)	1.1
238	folate (UG)	289

However, sunflower seeds does contain more Vitamin C, niacin and pantothenic acid than soy flour by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	372
0	sugar (G)	9.3
6	saturated fat (G)	1.3
1.4	Vitamin C (MG)	0
0	Vitamin A (UG)	2
0	Vitamin E (MG)	0.55
0.33	thiamin (MG)	1.1
0.29	riboflavin (MG)	0.28
0.81	Vitamin B6 (MG)	1.1

0.824 | 0.824 | 11.51 Complete Comparison:
Soy Flour vs. Sunflower Seeds

Pistachio

Similarity: 81%

Pistachio is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, saturated fat and calcium. Also, pistachio contains more Vitamin A, Vitamin E and thiamin than sunflower seeds.

For 100 grams of sunflower seeds and pistachio:

Sunflower Seeds (3/4 cup)		Pistachio (7/8 cup)
57	calcium (MG)	107
4.2	niacin (MG)	1.4
12	dietary fiber (G)	10
17	protein (G)	21
6.8	iron (MG)	4
491	potassium (MG)	1007
7.1	pantothenic acid (MG)	0.51
0.81	Vitamin B6 (MG)	1.1
238	folate (UG)	51

However, sunflower seeds does contain more niacin, pantothenic acid and folate than pistachio by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	572
0	sugar (G)	7.7
6	saturated fat (G)	5.6
1.4	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0	Vitamin E (MG)	2.2
0.33	thiamin (MG)	0.7
0.29	riboflavin (MG)	0.23
0.81	Vitamin B6 (MG)	1.1

0.813 | 0.813 | 7.29 Complete Comparison:
Pistachio vs. Sunflower Seeds

Peanut Flour

Similarity: 81%

Peanut flour is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Also, peanut flour contains more thiamin and riboflavin than sunflower seeds.

For 100 grams of sunflower seeds and peanut flour:

Sunflower Seeds (3/4 cup)		Peanut Flour (1.75 cup)
57	calcium (MG)	140
4.2	niacin (MG)	27
12	dietary fiber (G)	16
17	protein (G)	52
6.8	iron (MG)	2.1
491	potassium (MG)	1290
7.1	pantothenic acid (MG)	2.7
0.81	Vitamin B6 (MG)	0.5
238	folate (UG)	248

However, sunflower seeds does contain more Vitamin C than peanut flour by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	327
0	sugar (G)	8.2
6	saturated fat (G)	0.06
1.4	Vitamin C (MG)	0
0	Vitamin E (MG)	0.05
0.33	thiamin (MG)	0.7
0.29	riboflavin (MG)	0.48
0.81	Vitamin B6 (MG)	0.5

0.813 | 0.813 | 10.16 Complete Comparison:
Peanut Flour vs. Sunflower Seeds

fruits

Avocado

Similarity: 84%

Avocado is also high in dietary fiber and potassium. Also, avocado contains more Vitamin C, Vitamin A and Vitamin E than sunflower seeds.

For 100 grams of sunflower seeds and avocado:

Sunflower Seeds (3/4 cup)		Avocado (about 3/8 cup)
57	calcium (MG)	13
4.2	niacin (MG)	1.9
12	dietary fiber (G)	6.8
17	protein (G)	2
6.8	iron (MG)	0.61
491	potassium (MG)	507
7.1	pantothenic acid (MG)	1.5
0.81	Vitamin B6 (MG)	0.29
238	folate (UG)	89

A higher water content, avocado is less nutritionally dense than sunflower seeds. Sunflower seeds does contain more protein, calcium, iron and thiamin than avocado by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	167
0	sugar (G)	0.3
6	saturated fat (G)	2.1
1.4	Vitamin C (MG)	8.8
0	Vitamin A (UG)	7
0	Vitamin E (MG)	2
0.33	thiamin (MG)	0.08
0.29	riboflavin (MG)	0.14
0.81	Vitamin B6 (MG)	0.29

0.835 | 0.835 | 2.85 Complete Comparison:
Avocado vs. Sunflower Seeds

baked goods

Several baked goods offer similar nutrients to sunflower seeds including whole wheat bread, graham crackers, english muffin and white bread.

Whole Wheat Bread

Similarity: 83%

Whole wheat bread is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more Vitamin E than sunflower seeds.

For 100 grams of sunflower seeds and whole wheat bread:

Sunflower Seeds (3/4 cup)		Whole Wheat Bread (3.5 ounces)
57	calcium (MG)	103
4.2	niacin (MG)	4
12	dietary fiber (G)	7.4
17	protein (G)	13
6.8	iron (MG)	2.5
491	potassium (MG)	230
7.1	pantothenic acid (MG)	0.34
0.81	Vitamin B6 (MG)	0.26
238	folate (UG)	75

However, sunflower seeds does contain more riboflavin, pantothenic acid, Vitamin B6 and folate than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	265
0	sugar (G)	6.4
6	saturated fat (G)	0.87
1.4	Vitamin C (MG)	0.1
0	Vitamin E (MG)	0.37
0.33	thiamin (MG)	0.28
0.29	riboflavin (MG)	0.13
0.81	Vitamin B6 (MG)	0.26

0.828 | 0.828 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Sunflower Seeds

Graham Crackers

Similarity: 82%

Graham crackers are high in many of the same nutrients as sunflower seeds, including dietary fiber, calcium, iron and niacin. Also, graham crackers contains more Vitamin E than sunflower seeds.

For 100 grams of sunflower seeds and graham crackers:

Sunflower Seeds (3/4 cup)		Graham Crackers (3.5 ounces)
57	calcium (MG)	77
4.2	niacin (MG)	4.4
12	dietary fiber (G)	3.4
17	protein (G)	6.7
6.8	iron (MG)	3.8
491	potassium (MG)	170
7.1	pantothenic acid (MG)	0.42
0.81	Vitamin B6 (MG)	0.16
238	folate (UG)	91

A higher water content, graham crackers is less nutritionally dense than sunflower seeds. Sunflower seeds does contain more protein, Vitamin C, potassium and pantothenic acid than graham crackers by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	430
0	sugar (G)	25
6	saturated fat (G)	1.6
0	trans fat (G)	0.06
1.4	Vitamin C (MG)	0
0	Vitamin E (MG)	1.5
0.33	thiamin (MG)	0.27
0.29	riboflavin (MG)	0.32
0.81	Vitamin B6 (MG)	0.16

0.823 | 0.823 | 4.05 Complete Comparison:
Graham Crackers vs. Sunflower Seeds

English Muffin

Similarity: 81%

English muffin is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Also, english muffin contains more Vitamin E and thiamin than sunflower seeds.

For 100 grams of sunflower seeds and english muffin:

Sunflower Seeds (3/4 cup)		English Muffin (3.5 ounces)
57	calcium (MG)	178
4.2	niacin (MG)	3.4
12	dietary fiber (G)	4.6
17	protein (G)	8.7
6.8	iron (MG)	2.9
491	potassium (MG)	186
7.1	pantothenic acid (MG)	0.44
0.81	Vitamin B6 (MG)	0.09
238	folate (UG)	64

A higher water content, english muffin is less nutritionally dense than sunflower seeds. Sunflower seeds does contain more Vitamin C, potassium, niacin and pantothenic acid than english muffin by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	223
0	sugar (G)	1.6
6	saturated fat (G)	0.29
1.4	Vitamin C (MG)	0
0	Vitamin E (MG)	0.45
0.33	thiamin (MG)	0.43
0.29	riboflavin (MG)	0.29
0.81	Vitamin B6 (MG)	0.09

0.812 | 0.812 | 3.84 Complete Comparison:
English Muffin vs. Sunflower Seeds

White Bread

Similarity: 81%

White bread is high in many of the same nutrients as sunflower seeds, including dietary fiber, protein, calcium and iron. Also, white bread contains more Vitamin E and thiamin than sunflower seeds.

For 100 grams of sunflower seeds and white bread:

Sunflower Seeds (3/4 cup)		White Bread (3.5 slices)
57	calcium (MG)	684
4.2	niacin (MG)	4.5
12	dietary fiber (G)	9.2
17	protein (G)	11
6.8	iron (MG)	4.9
491	potassium (MG)	127
7.1	pantothenic acid (MG)	0.46
0.81	Vitamin B6 (MG)	0.08
238	folate (UG)	127

However, sunflower seeds does contain more Vitamin C, potassium, pantothenic acid and Vitamin B6 than white bread by weight.

Here is a comparison of the rest of nutrients:

619	calories (KCAL)	238
0	sugar (G)	5
6	saturated fat (G)	0.63
0	trans fat (G)	0.03
1.4	Vitamin C (MG)	0
0	Vitamin E (MG)	0.38
0.33	thiamin (MG)	0.51
0.29	riboflavin (MG)	0.26
0.81	Vitamin B6 (MG)	0.08

0.81 | 0.81 | 4.51 Complete Comparison:
White Bread vs. Sunflower Seeds

Other Nutritional Substitutes

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