Seeds vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sunflower seed kernels, oil roasted, without salt is higher in more vitamins & minerals
Calories (kcal)
Seeds 592
Oil —
Protein (g)
Seeds 20.1
Oil —
Carbs (g)
Seeds 22.9
Oil —
Fat (g)
Seeds 51.3
Oil —
Fiber (g)
Seeds 10.6
Oil —
Quick answers
Which is more nutrient-dense?
Seeds, sunflower seed kernels, oil roasted, without salt 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 | 592 kcal | — | |
| Macronutrients | |||
| Water | 1.54 g | — | |
| Protein | 20.1 g | — | |
| Total lipid (fat) | 51.3 g | — | |
| Carbohydrate, by difference | 22.9 g | — | |
| Fiber, total dietary | 10.6 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.07 g | 16.2 g | -56% |
| Fatty acids, total monounsaturated | 8.06 g | 57.1 g | -86% |
| Fatty acids, total trans | 0.158 g | 0.172 g | -8% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.10 mg | — | |
| Thiamin (Vitamin B1) | 0.320 mg | — | |
| Riboflavin (Vitamin B2) | 0.280 mg | — | |
| Niacin (Vitamin B3) | 4.13 mg | — | |
| Pantothenic acid (Vitamin B5) | 6.94 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.792 mg | — | |
| Biotin (Vitamin B7) | 234 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 55.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 5.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 36.3 mg | 15.2 mg | +139% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 87.0 mg | — | |
| Iron, Fe | 4.28 mg | — | |
| Magnesium, Mg | 127 mg | — | |
| Phosphorus, P | 1139 mg | — | |
| Potassium, K | 483 mg | — | |
| Sodium, Na | 3.00 mg | — | |
| Zinc, Zn | 5.21 mg | — | |
| Copper, Cu | 1.80 mg | — | |
| Manganese, Mn | 2.08 mg | — | |
| Selenium, Se | 78.2 ug | — | |
| Other Nutrients | |||
| Energy | 2477 kj | — | |
| Total fat (NLEA) | — | 93.4 g | |
| Ash | 4.22 g | — | |
| Total Sugars | 3.11 g | — | |
| Sucrose | 2.37 g | — | |
| Glucose | 0.740 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 234 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 234 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 9.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.41 mg | 0.438 mg | +222% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.460 mg | 13.4 mg | -97% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.486 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 3.10 ug | 4.26 ug | -27% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0.004 g | -100% |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0.0000375 g | -100% |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0.004 g | -100% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0.006 g | -100% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0.017 g | -100% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.086 g | 0.040 g | +117% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | 0.010 g | -43% |
| SFA 16:0 (Palmitic acid) | 4.22 g | 8.26 g | -49% |
| SFA 17:0 (Margaric acid) | 0.022 g | 0.072 g | -70% |
| SFA 18:0 (Stearic acid) | 2.10 g | 2.58 g | -19% |
| SFA 20:0 (Arachidic acid) | 0.146 g | 1.14 g | -87% |
| SFA 21:0 | — | 0.021 g | |
| SFA 22:0 (Behenic acid) | 0.380 g | 2.58 g | -85% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.112 g | 1.48 g | -92% |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.058 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.050 g | 0.075 g | -33% |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | 0.055 g | -95% |
| MUFA 17:1 c | — | 0.055 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.93 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 7.86 g | 55.5 g | -86% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.077 g | — | |
| MUFA 20:1 c | — | 1.41 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.136 g | |
| MUFA 22:1 n-9 | — | 0.133 g | |
| MUFA 22:1 n-11 | — | 0.003 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.013 g | -100% |
| Fatty acids, total polyunsaturated | 34.3 g | 19.9 g | +72% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 34.2 g | — | |
| PUFA 18:2 c | — | 19.6 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 34.1 g | 19.6 g | +74% |
| PUFA 18:2 CLAs | — | 0.021 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.081 g | — | |
| PUFA 18:3 c | — | 0.317 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.076 g | 0.317 g | -76% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.006 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | — | 0.017 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.005 g | 0.017 g | -71% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 c | — | 0.001 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.001 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0.013 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.003 g | -100% |
| PUFA 20:4c | — | 0.003 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.001 g | -100% |
| PUFA 22:2 (Docosadienoic acid) | — | 0.001 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.0007125 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.074 g | 0.034 g | +120% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | 0.008 g | 0 g | |
| TFA 18:1 t | 0.066 g | 0.034 g | +96% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | 0.084 g | 0.139 g | -40% |
| TFA 18:2 t | — | 0.139 g | |
| Fatty acids, total trans-polyenoic | 0.084 g | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Stigmastadiene | — | 0 mg | |
| Stigmasterol | — | 17.8 mg | |
| Campesterol | — | 33.0 mg | |
| Brassicasterol | — | 0 mg | |
| Beta-sitosterol | — | 122 mg | |
| Campestanol | — | 0.140 mg | |
| Beta-sitostanol | — | 3.58 mg | |
| Delta-5-avenasterol | — | 16.4 mg | |
| Delta-7-Stigmastenol | — | 8.23 mg | |
| Tryptophan (EAA) | 0.306 g | — | |
| Threonine (EAA) | 0.817 g | — | |
| Isoleucine (EAA, BCAA) | 1.00 g | — | |
| Leucine (EAA, BCAA) | 1.46 g | — | |
| Lysine (EAA) | 0.825 g | — | |
| Methionine (EAA) | 0.435 g | — | |
| Cystine (conditionally essential) | 0.397 g | — | |
| Phenylalanine (EAA) | 1.03 g | — | |
| Tyrosine (conditionally essential) | 0.587 g | — | |
| Valine (EAA, BCAA) | 1.16 g | — | |
| Arginine (conditionally essential) | 2.12 g | — | |
| Histidine (EAA) | 0.556 g | — | |
| Alanine | 0.984 g | — | |
| Aspartic acid | 2.15 g | — | |
| Glutamic acid | 4.91 g | — | |
| Glycine (conditionally essential) | 1.29 g | — | |
| Proline (conditionally essential) | 1.04 g | — | |
| Serine | 0.947 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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