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.
Detailed nutritional comparison of grapes 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: 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.


Image of Grapes src
Image of Sunflower Seeds src

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.

Grapes Sunflower Seeds
Protein 4% 10%
Carbohydrates 94% 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 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 Grapes or Sunflower Seeds .

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) .

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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.