Seeds vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sunflower seed kernels, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 584
Oil 884
Protein (g)
Seeds 20.8
Oil 0
Carbs (g)
Seeds 20.0
Oil 0
Fat (g)
Seeds 51.5
Oil 100
Fiber (g)
Seeds 8.60
Oil 0
Quick answers
Which has more protein?
Seeds, sunflower seed kernels, dried — 20.8g vs 0g per 100g.
Which has fewer calories?
Seeds, sunflower seed kernels, dried — 584 vs 884 kcal per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed kernels, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 584 kcal | 884 kcal | -34% |
| Macronutrients | |||
| Water | 4.73 g | 0 g | |
| Protein | 20.8 g | 0 g | |
| Total lipid (fat) | 51.5 g | 100 g | -49% |
| Carbohydrate, by difference | 20.0 g | 0 g | |
| Fiber, total dietary | 8.60 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.45 g | 19.7 g | -77% |
| Fatty acids, total monounsaturated | 18.5 g | 39.3 g | -53% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | 0 mg | |
| Thiamin (Vitamin B1) | 1.48 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.355 mg | 0 mg | |
| Niacin (Vitamin B3) | 8.34 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.13 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 1.35 mg | 0 mg | |
| Biotin (Vitamin B7) | 227 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 55.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 30.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 35.2 mg | 32.3 mg | +9% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 78.0 mg | 0 mg | |
| Iron, Fe | 5.25 mg | 0.070 mg | +7400% |
| Magnesium, Mg | 325 mg | 0 mg | |
| Phosphorus, P | 660 mg | 0 mg | |
| Potassium, K | 645 mg | 0 mg | |
| Sodium, Na | 9.00 mg | 0 mg | |
| Zinc, Zn | 5.00 mg | 0 mg | |
| Copper, Cu | 1.80 mg | — | |
| Manganese, Mn | 1.95 mg | — | |
| Selenium, Se | 53.0 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2445 kj | 3699 kj | -34% |
| Ash | 3.02 g | 0 g | |
| Total Sugars | 2.62 g | 0 g | |
| Sucrose | 2.50 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 227 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 227 ug | 0 ug | |
| Betaine | 35.4 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 50.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.18 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.370 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 24.7 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.025 g | 0.700 g | -96% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 2.21 g | 16.9 g | -87% |
| SFA 17:0 (Margaric acid) | 0.020 g | — | |
| SFA 18:0 (Stearic acid) | 1.69 g | 1.60 g | +6% |
| SFA 20:0 (Arachidic acid) | 0.115 g | — | |
| SFA 22:0 (Behenic acid) | 0.320 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.075 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | 0.200 g | -90% |
| MUFA 17:1 (Heptadecenoic acid) | 0.015 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.4 g | 39.1 g | -53% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.085 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.029 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 23.1 g | 35.0 g | -34% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 23.0 g | 33.4 g | -31% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.060 g | 1.60 g | -96% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.014 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.014 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | 534 mg | 1190 mg | -55% |
| Tryptophan (EAA) | 0.348 g | 0 g | |
| Threonine (EAA) | 0.928 g | 0 g | |
| Isoleucine (EAA, BCAA) | 1.14 g | 0 g | |
| Leucine (EAA, BCAA) | 1.66 g | 0 g | |
| Lysine (EAA) | 0.937 g | 0 g | |
| Methionine (EAA) | 0.494 g | 0 g | |
| Cystine (conditionally essential) | 0.451 g | 0 g | |
| Phenylalanine (EAA) | 1.17 g | 0 g | |
| Tyrosine (conditionally essential) | 0.666 g | 0 g | |
| Valine (EAA, BCAA) | 1.32 g | 0 g | |
| Arginine (conditionally essential) | 2.40 g | 0 g | |
| Histidine (EAA) | 0.632 g | 0 g | |
| Alanine | 1.12 g | 0 g | |
| Aspartic acid | 2.45 g | 0 g | |
| Glutamic acid | 5.58 g | 0 g | |
| Glycine (conditionally essential) | 1.46 g | 0 g | |
| Proline (conditionally essential) | 1.18 g | 0 g | |
| Serine | 1.08 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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