Seeds vs Snacks
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
Snacks 560
Protein (g)
Seeds 20.8
Snacks 6.72
Carbs (g)
Seeds 20.0
Snacks 53.5
Fat (g)
Seeds 51.5
Snacks 35.4
Fiber (g)
Seeds 8.60
Snacks 4.20
Quick answers
Which has more protein?
Seeds, sunflower seed kernels, dried — 20.8g vs 6.72g per 100g.
Which has fewer calories?
Snacks, potato chips, lightly salted — 560 vs 584 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 | Snacks | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 584 kcal | 560 kcal | +4% |
| Macronutrients | |||
| Water | 4.73 g | 1.35 g | +250% |
| Protein | 20.8 g | 6.72 g | +209% |
| Total lipid (fat) | 51.5 g | 35.4 g | +45% |
| Carbohydrate, by difference | 20.0 g | 53.5 g | -63% |
| Fiber, total dietary | 8.60 g | 4.20 g | +105% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.45 g | 5.49 g | -19% |
| Fatty acids, total monounsaturated | 18.5 g | 14.9 g | +24% |
| Fatty acids, total trans | — | 0.215 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | 27.3 mg | -95% |
| Thiamin (Vitamin B1) | 1.48 mg | 0.158 mg | +837% |
| Riboflavin (Vitamin B2) | 0.355 mg | 0.173 mg | +105% |
| Niacin (Vitamin B3) | 8.34 mg | 5.48 mg | +52% |
| Pantothenic acid (Vitamin B5) | 1.13 mg | 0.815 mg | +39% |
| Vitamin B-6 — Pyridoxine | 1.35 mg | 0.651 mg | +107% |
| Biotin (Vitamin B7) | 227 ug | 58.0 ug | +291% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 55.1 mg | 12.1 mg | +355% |
| 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 | 7.72 mg | +356% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 78.0 mg | 24.0 mg | +225% |
| Iron, Fe | 5.25 mg | 1.43 mg | +267% |
| Magnesium, Mg | 325 mg | 62.0 mg | +424% |
| Phosphorus, P | 660 mg | 148 mg | +346% |
| Potassium, K | 645 mg | 1304 mg | -51% |
| Sodium, Na | 9.00 mg | 187 mg | -95% |
| Zinc, Zn | 5.00 mg | 1.51 mg | +231% |
| Copper, Cu | 1.80 mg | 0.299 mg | +502% |
| Manganese, Mn | 1.95 mg | 0.478 mg | +308% |
| Selenium, Se | 53.0 ug | 7.80 ug | +579% |
| Other Nutrients | |||
| Energy | 2445 kj | 2341 kj | +4% |
| Ash | 3.02 g | 3.00 g | +1% |
| Total Sugars | 2.62 g | 0.340 g | +671% |
| Sucrose | 2.50 g | 0.340 g | +635% |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 46.0 g | |
| Fluoride, F | — | 61.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 227 ug | 58.0 ug | +291% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 227 ug | 58.0 ug | +291% |
| Betaine | 35.4 mg | 0.200 mg | +17600% |
| Vitamin B-12, added | 0 ug | 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 | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.18 mg | 10.5 mg | -89% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.370 mg | 5.11 mg | -93% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | 0.440 mg | -95% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.220 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.070 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.190 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 22.1 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 | 0.002 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.019 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.007 g | -100% |
| SFA 14:0 (Myristic acid) | 0.025 g | 0.130 g | -81% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.008 g | -100% |
| SFA 16:0 (Palmitic acid) | 2.21 g | 4.29 g | -48% |
| SFA 17:0 (Margaric acid) | 0.020 g | 0.024 g | -17% |
| SFA 18:0 (Stearic acid) | 1.69 g | 0.727 g | +132% |
| SFA 20:0 (Arachidic acid) | 0.115 g | 0.157 g | -27% |
| SFA 22:0 (Behenic acid) | 0.320 g | 0.073 g | +338% |
| SFA 24:0 (Lignoceric acid) | 0.075 g | 0.052 g | +44% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | 0.117 g | -83% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.117 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.015 g | 0.022 g | -32% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.4 g | 14.6 g | +26% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 14.5 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.085 g | 0.239 g | -64% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.029 g | 0.004 g | +625% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.004 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 23.1 g | 12.4 g | +86% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 23.0 g | 12.0 g | +92% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 11.8 g | |
| PUFA 18:2 CLAs | — | 0.014 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.060 g | 0.414 g | -86% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.392 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.021 g | |
| PUFA 18:3i | — | 0.001 g | |
| 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 | 0.006 g | -100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.002 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.002 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.009 g | -100% |
| 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 | 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 | = |
| Fatty acids, total trans-monoenoic | — | 0.028 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.028 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.186 g | |
| Fatty acids, total trans-polyenoic | — | 0.187 g | |
| Phytosterols | 534 mg | 181 mg | +195% |
| Tryptophan (EAA) | 0.348 g | — | |
| Threonine (EAA) | 0.928 g | — | |
| Isoleucine (EAA, BCAA) | 1.14 g | — | |
| Leucine (EAA, BCAA) | 1.66 g | — | |
| Lysine (EAA) | 0.937 g | — | |
| Methionine (EAA) | 0.494 g | — | |
| Cystine (conditionally essential) | 0.451 g | — | |
| Phenylalanine (EAA) | 1.17 g | — | |
| Tyrosine (conditionally essential) | 0.666 g | — | |
| Valine (EAA, BCAA) | 1.32 g | — | |
| Arginine (conditionally essential) | 2.40 g | — | |
| Histidine (EAA) | 0.632 g | — | |
| Alanine | 1.12 g | — | |
| Aspartic acid | 2.45 g | — | |
| Glutamic acid | 5.58 g | — | |
| Glycine (conditionally essential) | 1.46 g | — | |
| Proline (conditionally essential) | 1.18 g | — | |
| Serine | 1.08 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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