Sunflower Seeds vs. Kale
Nutrition comparison of Sunflower Seeds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and kale:
- Both kale and sunflower seeds are high in calcium, dietary fiber and potassium.
- Kale has 3.6 times less carbohydrates than sunflower seed.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and kale has 94% less calories than sunflower seed - kale has 35 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Kale | |
|---|---|---|
| Protein | 10% | 28% |
| Carbohydrates | 12% | 41% |
| Fat | 77% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.6 times less carbohydrates than sunflower seed - kale has 4.4g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both kale and sunflower seeds are high in dietary fiber. Sunflower seed has 180% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Kale and sunflower seeds contain similar amounts of sugar - kale has 0.99g 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 489% more protein than kale - kale has 2.9g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and kale has 97% less saturated fat than sunflower seed - kale has 0.18g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 65 times more Vitamin C than sunflower seed - kale has 93.4mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - kale has 241ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than sunflower seed - kale has 0.66mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than sunflower seed - kale has 389.6ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and kale contain significant amounts of riboflavin.
| Sunflower Seeds | Kale | |
|---|---|---|
| Thiamin | 0.325 MG | 0.113 MG |
| Riboflavin | 0.285 MG | 0.347 MG |
| Niacin | 4.198 MG | 1.18 MG |
| Pantothenic acid | 7.056 MG | 0.37 MG |
| Vitamin B6 | 0.805 MG | 0.147 MG |
| Folate | 238 UG | 62 UG |
Minerals
calcium
Both kale and sunflower seeds are high in calcium. Kale has 346% more calcium than sunflower seed - kale has 254mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 326% more iron than kale - kale has 1.6mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both kale and sunflower seeds are high in potassium. Sunflower seed has 41% more potassium than kale - kale has 348mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Kale | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.378 G |
| Total | 0.079 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than kale per 100 grams.
| Sunflower Seeds | Kale | |
|---|---|---|
| linoleic acid | 37.39 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 37.39 G | 0.294 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 Kale (Kale, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Kale 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
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 % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 kale or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and kale has 90% less calories than sunflower seed - kale has 35 calories in 100g and sunflower seed has 619 calories.
Does kale or sunflower seeds have more carbohydrates?
By weight, kale has 3.6 times fewer carbohydrates than sunflower seed - kale has 4.4g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does kale or sunflower seeds contain more calcium?
Both kale and sunflower seeds are high in calcium. Kale has 350% more calcium than sunflower seed - kale has 254mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does kale or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 330% more iron than kale - kale has 1.6mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does kale or sunflower seeds contain more potassium?
Both kale and sunflower seeds are high in potassium. Sunflower seed has 40% more potassium than kale - kale has 348mg of potassium in 100 grams and sunflower seed has 491mg of potassium.