Sunflower Seeds vs. Carrot Juice
Nutrition comparison of Sunflower Seeds and Carrot Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
carrot juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and carrot juice:
- Both sunflower seeds and carrot juice are high in potassium.
- Carrot juice has 55% less carbohydrates than sunflower seed.
- Carrot juice 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 Carrot Juice (Carrot juice, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and carrot juice has 94% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, sunflower seeds is much lighter in carbs, much heavier in fat and similar to carrot juice for protein. Sunflower seeds has a macronutrient ratio of 10:12:77 and for carrot juice, 9:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Carrot Juice | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 12% | 88% |
| Fat | 77% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot juice has 55% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 13 times more dietary fiber than carrot juice - sunflower seed has 11.5g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Sunflower seed has less sugar than carrot juice - carrot juice has 3.9g 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 17 times more protein than carrot juice - sunflower seed has 17.2g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and carrot juice has 100% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot juice has 507% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - carrot juice has 956ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Carrot juice has more Vitamin E than sunflower seed - carrot juice has 1.2mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Carrot juice has more Vitamin K than sunflower seed - carrot juice has 15.5ug 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 | Carrot Juice | |
|---|---|---|
| Thiamin | 0.325 MG | 0.092 MG |
| Riboflavin | 0.285 MG | 0.055 MG |
| Niacin | 4.198 MG | 0.386 MG |
| Pantothenic acid | 7.056 MG | 0.228 MG |
| Vitamin B6 | 0.805 MG | 0.217 MG |
| Folate | 238 UG | 4 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 138% more calcium than carrot juice - sunflower seed has 57mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 13 times more iron than carrot juice - sunflower seed has 6.8mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both sunflower seeds and carrot juice are high in potassium. Sunflower seed has 68% more potassium than carrot juice - sunflower seed has 491mg of potassium per 100 grams and carrot juice has 292mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Sunflower Seeds | Carrot Juice | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.009 G |
| Total | 0.079 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than carrot juice per 100 grams.
| Sunflower Seeds | Carrot Juice | |
|---|---|---|
| linoleic acid | 37.39 G | 0.061 G |
| Total | 37.39 G | 0.061 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 Carrot Juice (Carrot juice, canned) .
Sunflower Seeds g
()
|
Daily Values (%) |
Carrot Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or carrot juice contain more calories in 100 grams?Sunflower seed is high in calories and carrot juice has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and carrot juice has 40 calories.
Does sunflower seeds or carrot juice have more carbohydrates?
By weight, carrot juice has 60% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does sunflower seeds or carrot juice contain more iron?
Sunflower seed is an abundant source of iron and it has 13 times more iron than carrot juice - sunflower seed has 6.8mg of iron in 100 grams and carrot juice has 0.46mg of iron.
Does sunflower seeds or carrot juice contain more potassium?
Both sunflower seeds and carrot juice are high in potassium. Sunflower seed has 70% more potassium than carrot juice - sunflower seed has 491mg of potassium in 100 grams and carrot juice has 292mg of potassium.