Grapes vs. Sunflower Seeds
Nutrition comparison of Grapes and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and sunflower seeds:
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed has signficantly less sugar than grape.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and grape has 89% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Grapes has a macronutrient ratio of 4:95:2 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Sunflower Seeds | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 95% | 12% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and grapes contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 11 times more dietary fiber than grape - sunflower seed has 11.5g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Sunflower seed has signficantly less sugar than grape - grape has 15.5g 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 22 times more protein than grape - sunflower seed has 17.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and grape has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and grapes contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and sunflower seeds contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Grapes and sunflower seeds contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Grape has more Vitamin K than sunflower seed - grape has 14.6ug 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.
| Grapes | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.069 MG | 0.325 MG |
| Riboflavin | 0.07 MG | 0.285 MG |
| Niacin | 0.188 MG | 4.198 MG |
| Pantothenic acid | 0.05 MG | 7.056 MG |
| Vitamin B6 | 0.086 MG | 0.805 MG |
| Folate | 2 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 470% more calcium than grape - sunflower seed has 57mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 17 times more iron than grape - sunflower seed has 6.8mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 157% more potassium than grape - sunflower seed has 491mg of potassium per 100 grams and grape has 191mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.079 G |
| Total | 0.011 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than grape per 100 grams.
| Grapes | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.037 G | 37.39 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Grapes g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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% |
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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 sunflower seeds or grapes contain more calories in 100 grams?Sunflower seed is high in calories and grape has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and grape has 69 calories.
Does sunflower seeds or grapes have more carbohydrates?
By weight, sunflower seeds and grapes contain similar amounts of carbs - sunflower seed has 20.6g of carbs for 100g and grape has 18.1g of carbohydrates.
Does sunflower seeds or grapes contain more iron?
Sunflower seed is an abundant source of iron and it has 17 times more iron than grape - sunflower seed has 6.8mg of iron in 100 grams and grape has 0.36mg of iron.
Does sunflower seeds or grapes contain more potassium?
Sunflower seed is a rich source of potassium and it has 160% more potassium than grape - sunflower seed has 491mg of potassium in 100 grams and grape has 191mg of potassium.