Granola vs. Sunflower Seeds

Nutrition comparison of Granola and Sunflower Seeds


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

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

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

  • Both sunflower seeds and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Granola is an excellent source of Vitamin E.
  • Sunflower seed has more pantothenic acid, Vitamin B6 and folate.
  • Sunflower seed has signficantly less sugar than granola.
Detailed nutritional comparison of granola 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: Granola (Cereals ready-to-eat, granola, homemade) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both sunflower seeds and granola are high in calories. Sunflower seed has 27% more calories than granola - sunflower seed has 619 calories per 100 grams and granola has 489 calories.

Granola Sunflower Seeds
Protein 11% 10%
Carbohydrates 44% 12%
Fat 45% 77%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and sunflower seed has 62% less carbohydrates than granola - sunflower seed has 20.6g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both sunflower seeds and granola are high in dietary fiber. Sunflower seed has 29% more dietary fiber than granola - sunflower seed has 11.5g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Sunflower seed has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and sunflower seed does not contain significant amounts.



Protein

protein

Both sunflower seeds and granola are high in protein. Sunflower seed has 26% more protein than granola - sunflower seed has 17.2g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and granola has 34% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

Both granola and sunflower seeds are low in trans fat - granola has 0.02g of trans fat per 100 grams and sunflower seed does not contain significant amounts.

Vitamins

Vitamin C

Sunflower seeds and granola contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.

Vitamin A

Granola and sunflower seeds contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Granola is an excellent source of Vitamin E and it has more Vitamin E than sunflower seed - granola has 11.1mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Granola has more Vitamin K than sunflower seed - granola has 5.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

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

Granola Sunflower Seeds
Thiamin 0.548 MG 0.325 MG
Riboflavin 0.354 MG 0.285 MG
Niacin 2.739 MG 4.198 MG
Pantothenic acid 0.752 MG 7.056 MG
Vitamin B6 0.37 MG 0.805 MG
Folate 84 UG 238 UG

Minerals

calcium

Both sunflower seeds and granola are high in calcium. Granola has 33% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both sunflower seeds and granola are high in iron. Sunflower seed has 72% more iron than granola - sunflower seed has 6.8mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both sunflower seeds and granola are high in potassium. Granola has a little more potassium (10%) than sunflower seed by weight - sunflower seed has 491mg of potassium per 100 grams and granola has 539mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.

Granola Sunflower Seeds
alpha linoleic acid 0.611 G 0.079 G
EPA 0.002 G ~
Total 0.613 G 0.079 G

omega 6s

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

Granola Sunflower Seeds
other omega 6 0.053 G ~
linoleic acid 7.194 G 37.39 G
Total 7.247 G 37.39 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: Granola (Cereals ready-to-eat, granola, homemade) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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