Seeds vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Seeds, sunflower seed kernels, toasted, with salt added — 17.2g vs 0g per 100g.
Which has fewer calories?
Seeds, sunflower seed kernels, toasted, with salt added — 619 vs 884 kcal per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed kernels, toasted, 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 | 619 kcal | 884 kcal | -30% |
| Macronutrients | |||
| Water | 1.00 g | 0 g | |
| Protein | 17.2 g | 0 g | |
| Total lipid (fat) | 56.8 g | 100 g | -43% |
| Carbohydrate, by difference | 20.6 g | 0 g | |
| Fiber, total dietary | 11.5 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.95 g | 6.20 g | -4% |
| Fatty acids, total monounsaturated | 10.8 g | 14.4 g | -24% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.325 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.285 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.20 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 7.06 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.805 mg | 0 mg | |
| Biotin (Vitamin B7) | 238 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 34.1 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 57.0 mg | 0 mg | |
| Iron, Fe | 6.81 mg | 0 mg | |
| Magnesium, Mg | 129 mg | 0 mg | |
| Phosphorus, P | 1158 mg | 0 mg | |
| Potassium, K | 491 mg | 0 mg | |
| Sodium, Na | 613 mg | 0 mg | |
| Zinc, Zn | 5.30 mg | 0 mg | |
| Copper, Cu | 1.83 mg | 0 mg | |
| Manganese, Mn | 2.11 mg | — | |
| Selenium, Se | 62.2 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2590 kj | 3699 kj | -30% |
| Ash | 4.40 g | 0 g | |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 238 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 238 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 7.10 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.058 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 3.20 g | 4.29 g | -25% |
| SFA 18:0 (Stearic acid) | 2.52 g | 1.91 g | +32% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.7 g | 14.4 g | -25% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.055 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 37.5 g | 74.6 g | -50% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 37.4 g | 74.6 g | -50% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.079 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | — | 444 mg | |
| Tryptophan (EAA) | 0.263 g | 0 g | |
| Threonine (EAA) | 0.702 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.861 g | 0 g | |
| Leucine (EAA, BCAA) | 1.25 g | 0 g | |
| Lysine (EAA) | 0.708 g | 0 g | |
| Methionine (EAA) | 0.374 g | 0 g | |
| Cystine (conditionally essential) | 0.341 g | 0 g | |
| Phenylalanine (EAA) | 0.883 g | 0 g | |
| Tyrosine (conditionally essential) | 0.503 g | 0 g | |
| Valine (EAA, BCAA) | 0.994 g | 0 g | |
| Arginine (conditionally essential) | 1.82 g | 0 g | |
| Histidine (EAA) | 0.477 g | 0 g | |
| Alanine | 0.844 g | 0 g | |
| Aspartic acid | 1.85 g | 0 g | |
| Glutamic acid | 4.22 g | 0 g | |
| Glycine (conditionally essential) | 1.10 g | 0 g | |
| Proline (conditionally essential) | 0.893 g | 0 g | |
| Serine | 0.812 g | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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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