Cornmeal vs. Sunflower Seeds

Nutrition comparison of Cornmeal and Sunflower Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cornmeal versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cornmeal and sunflower seeds:

  • Both cornmeal and sunflower seeds are high in calories, dietary fiber, iron, potassium and protein.
  • Sunflower seed has more riboflavin, pantothenic acid and folate.
  • Sunflower seed is a great source of calcium.
Detailed nutritional comparison of cornmeal and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cornmeal src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both cornmeal and sunflower seeds are high in calories. Sunflower seed has 61% more calories than cornmeal - cornmeal has 384 calories per 100 grams and sunflower seed has 619 calories.

Cornmeal Sunflower Seeds
Protein 10% 10%
Carbohydrates 76% 12%
Fat 14% 77%
Alcohol ~ ~

carbohydrates

Cornmeal is high in carbohydrates and sunflower seed has 72% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Both cornmeal and sunflower seeds are high in dietary fiber. Sunflower seed has 22% more dietary fiber than cornmeal - cornmeal has 9.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

sugar

Sunflower seed has less sugar than cornmeal - cornmeal has 1.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Both cornmeal and sunflower seeds are high in protein. Sunflower seed has 75% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and cornmeal has 82% less saturated fat than sunflower seed - cornmeal has 1g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

Sunflower seed has more Vitamin C than cornmeal - sunflower seed has 1.4mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.

Vitamin E

Cornmeal has more Vitamin E than sunflower seed - cornmeal has 0.37mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Cornmeal and sunflower seeds contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more riboflavin, pantothenic acid and folate. Both cornmeal and sunflower seeds contain significant amounts of thiamin, niacin and Vitamin B6.

Cornmeal Sunflower Seeds
Thiamin 0.3 MG 0.325 MG
Riboflavin 0.093 MG 0.285 MG
Niacin 2.47 MG 4.198 MG
Pantothenic acid 0.595 MG 7.056 MG
Vitamin B6 0.59 MG 0.805 MG
Folate 34 UG 238 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 850% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Both cornmeal and sunflower seeds are high in iron. Sunflower seed has 128% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Both cornmeal and sunflower seeds are high in potassium. Sunflower seed has 52% more potassium than cornmeal - cornmeal has 322mg 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 cornmeal and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

Cornmeal Sunflower Seeds
alpha linoleic acid 0.06 G 0.079 G
Total 0.06 G 0.079 G

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cornmeal per 100 grams.

Cornmeal Sunflower Seeds
other omega 6 0.033 G ~
linoleic acid 2.292 G 37.39 G
Total 2.325 G 37.39 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cornmeal or Sunflower Seeds .

Note: The specific food items compared are: Cornmeal (Cornmeal, yellow (Navajo)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does cornmeal or sunflower seeds contain more calories in 100 grams?
Both cornmeal and sunflower seeds are high in calories. Sunflower seed has 60% more calories than cornmeal - cornmeal has 384 calories in 100g and sunflower seed has 619 calories.

Does cornmeal or sunflower seeds have more carbohydrates?
By weight, cornmeal is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.

Does cornmeal or sunflower seeds contain more iron?
Both cornmeal and sunflower seeds are high in iron. Sunflower seed has 130% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does cornmeal or sunflower seeds contain more potassium?
Both cornmeal and sunflower seeds are high in potassium. Sunflower seed has 50% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and sunflower seed has 491mg of potassium.