Oats vs. Sunflower Seeds

Nutrition comparison of Oats and Sunflower Seeds


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

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

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

  • Both oats and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Oat has more thiamin, however, sunflower seed contains more niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both oats and sunflower seeds are high in calories. Sunflower seed has 59% more calories than oat - oat has 389 calories per 100 grams and sunflower seed has 619 calories.

Oats Sunflower Seeds
Protein 17% 10%
Carbohydrates 67% 12%
Fat 16% 77%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and sunflower seed has 69% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Both oats and sunflower seeds are high in dietary fiber. Sunflower seed has a little more dietary fiber (8%) than oat by weight - oat has 10.6g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

Protein

protein

Both oats and sunflower seeds are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and oat has 80% less saturated fat than sunflower seed - oat has 1.2g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

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

The B Vitamins

Oat has more thiamin, however, sunflower seed contains more niacin, pantothenic acid, Vitamin B6 and folate. Both oats and sunflower seeds contain significant amounts of riboflavin.

Oats Sunflower Seeds
Thiamin 0.763 MG 0.325 MG
Riboflavin 0.139 MG 0.285 MG
Niacin 0.961 MG 4.198 MG
Pantothenic acid 1.349 MG 7.056 MG
Vitamin B6 0.119 MG 0.805 MG
Folate 56 UG 238 UG

Minerals

calcium

Both oats and sunflower seeds are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Both oats and sunflower seeds are high in iron. Sunflower seed has 44% more iron than oat - oat has 4.7mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Both oats and sunflower seeds are high in potassium. Sunflower seed has 14% more potassium than oat - oat has 429mg 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 oats and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

Oats Sunflower Seeds
alpha linoleic acid 0.111 G 0.079 G
Total 0.111 G 0.079 G

omega 6s

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

Oats Sunflower Seeds
linoleic acid 2.424 G 37.39 G
Total 2.424 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 Oats or Sunflower Seeds .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

Oats g

()
Daily Values (%)

Sunflower Seeds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does oats or sunflower seeds contain more calories in 100 grams?
Both oats and sunflower seeds are high in calories. Sunflower seed has 60% more calories than oat - oat has 389 calories in 100g and sunflower seed has 619 calories.

Does oats or sunflower seeds have more carbohydrates?
By weight, oat is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.

Does oats or sunflower seeds contain more calcium?
Both oats and sunflower seeds are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium in 100 grams and sunflower seed has 57mg of calcium.

Does oats or sunflower seeds contain more iron?
Both oats and sunflower seeds are high in iron. Sunflower seed has 40% more iron than oat - oat has 4.7mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does oats or sunflower seeds contain more potassium?
Both oats and sunflower seeds are high in potassium. Sunflower seed has 10% more potassium than oat - oat has 429mg of potassium in 100 grams and sunflower seed has 491mg of potassium.