Seeds vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is higher in more vitamins & minerals
Calories (kcal)
Seeds 546
Oil 884
Protein (g)
Seeds 19.3
Oil 0
Carbs (g)
Seeds 15.3
Oil 0
Fat (g)
Seeds 49.8
Oil 100
Fiber (g)
Seeds 9.00
Oil 0
Quick answers
Which has more protein?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added — 19.3g vs 0g per 100g.
Which has fewer calories?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added — 546 vs 884 kcal per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added 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 | 546 kcal | 884 kcal | -38% |
| Macronutrients | |||
| Water | 1.20 g | 0 g | |
| Protein | 19.3 g | 0 g | |
| Total lipid (fat) | 49.8 g | 100 g | -50% |
| Carbohydrate, by difference | 15.3 g | 0 g | |
| Fiber, total dietary | 9.00 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.22 g | 18.8 g | -72% |
| Fatty acids, total monounsaturated | 9.51 g | 15.1 g | -37% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.106 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.246 mg | 0 mg | |
| Niacin (Vitamin B3) | 7.04 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 7.04 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.804 mg | 0 mg | |
| Biotin (Vitamin B7) | 237 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 55.1 mg | 20.0 mg | +175% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 5.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 26.1 mg | 149 mg | -83% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 70.0 mg | 0 mg | |
| Iron, Fe | 3.80 mg | 0 mg | |
| Magnesium, Mg | 129 mg | 0 mg | |
| Phosphorus, P | 1155 mg | 0 mg | |
| Potassium, K | 850 mg | 0 mg | |
| Sodium, Na | 6008 mg | 0 mg | |
| Zinc, Zn | 5.29 mg | 0 mg | |
| Copper, Cu | 1.83 mg | 0 mg | |
| Manganese, Mn | 2.11 mg | — | |
| Selenium, Se | 79.3 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2285 kj | 3699 kj | -38% |
| Ash | 14.4 g | 0 g | |
| Total Sugars | 2.73 g | 0 g | |
| Sucrose | 2.70 g | — | |
| Glucose | 0.030 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 237 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 237 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 9.00 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) | 1.19 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.240 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.70 ug | 24.7 ug | -89% |
| 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) | 0.051 g | 0.100 g | -49% |
| SFA 16:0 (Palmitic acid) | 2.81 g | 16.6 g | -83% |
| SFA 18:0 (Stearic acid) | 2.21 g | 0.500 g | +342% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.049 g | 0.500 g | -90% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.40 g | 14.6 g | -36% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.048 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 32.9 g | 61.7 g | -47% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 32.8 g | 54.8 g | -40% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.069 g | 6.90 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 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 | = |
| Phytosterols | — | 553 mg | |
| Tryptophan (EAA) | 0.295 g | 0 g | |
| Threonine (EAA) | 0.788 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.967 g | 0 g | |
| Leucine (EAA, BCAA) | 1.41 g | 0 g | |
| Lysine (EAA) | 0.795 g | 0 g | |
| Methionine (EAA) | 0.420 g | 0 g | |
| Cystine (conditionally essential) | 0.383 g | 0 g | |
| Phenylalanine (EAA) | 0.992 g | 0 g | |
| Tyrosine (conditionally essential) | 0.565 g | 0 g | |
| Valine (EAA, BCAA) | 1.12 g | 0 g | |
| Arginine (conditionally essential) | 2.04 g | 0 g | |
| Histidine (EAA) | 0.536 g | 0 g | |
| Alanine | 0.948 g | 0 g | |
| Aspartic acid | 2.08 g | 0 g | |
| Glutamic acid | 4.74 g | 0 g | |
| Glycine (conditionally essential) | 1.24 g | 0 g | |
| Proline (conditionally essential) | 1.00 g | 0 g | |
| Serine | 0.912 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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