Sunflower Seeds vs. Butterhead Lettuce
Nutrition comparison of Sunflower Seeds and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and butterhead lettuce:
- Both butterhead lettuce and sunflower seeds are high in potassium.
- Butterhead lettuce has 8.2 times less carbohydrates than sunflower seed.
- Butterhead lettuce is a great source of Vitamin K.
- Butterhead lettuce is an excellent source of Vitamin A.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and butterhead lettuce has 98% less calories than sunflower seed - butterhead lettuce has 13 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, sunflower seeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Butterhead Lettuce | |
|---|---|---|
| Protein | 10% | 33% |
| Carbohydrates | 12% | 57% |
| Fat | 77% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 8.2 times less carbohydrates than sunflower seed - butterhead lettuce has 2.2g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 945% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Butterhead lettuce and sunflower seeds contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 11 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and butterhead lettuce has 100% less saturated fat than sunflower seed - butterhead lettuce has 0.03g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Butterhead lettuce and sunflower seeds contain similar amounts of Vitamin C - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - butterhead lettuce has 166ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Butterhead lettuce and sunflower seeds contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has more Vitamin K than sunflower seed - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sunflower Seeds | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.325 MG | 0.057 MG |
| Riboflavin | 0.285 MG | 0.062 MG |
| Niacin | 4.198 MG | 0.357 MG |
| Pantothenic acid | 7.056 MG | 0.15 MG |
| Vitamin B6 | 0.805 MG | 0.082 MG |
| Folate | 238 UG | 73 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 63% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 449% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both butterhead lettuce and sunflower seeds are high in potassium. Sunflower seed has 106% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sunflower seeds and butterhead lettuce contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.083 G |
| Total | 0.079 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than butterhead lettuce per 100 grams.
| Sunflower Seeds | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 37.39 G | 0.034 G |
| Total | 37.39 G | 0.034 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and butterhead lettuce has 100% less calories than sunflower seed - butterhead lettuce has 13 calories in 100g and sunflower seed has 619 calories.
Is butterhead lettuce or sunflower seeds better for protein?
Sunflower seed is a fantastic source of protein and it has 11 times more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Does butterhead lettuce or sunflower seeds have more carbohydrates?
By weight, butterhead lettuce has 8.2 times fewer carbohydrates than sunflower seed - butterhead lettuce has 2.2g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does butterhead lettuce or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 450% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does butterhead lettuce or sunflower seeds contain more potassium?
Both butterhead lettuce and sunflower seeds are high in potassium. Sunflower seed has 110% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and sunflower seed has 491mg of potassium.