Orange vs. Sunflower Seeds
Nutrition comparison of Orange and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and sunflower seeds:
- Both orange and sunflower seeds are high in calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 orange has 93% less calories than sunflower seed - orange has 46 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Orange has a macronutrient ratio of 6:91:4 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Sunflower Seeds | |
|---|---|---|
| Protein | 6% | 10% |
| Carbohydrates | 91% | 12% |
| Fat | 4% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 44% less carbohydrates than sunflower seed - orange has 11.5g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both orange and sunflower seeds are high in dietary fiber. Sunflower seed has 379% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than orange - orange has 9.1g 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 23 times more protein than orange - orange has 0.7g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and orange has 100% less saturated fat than sunflower seed - orange has 0.03g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 31 times more Vitamin C than sunflower seed - orange has 45mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than sunflower seed - orange has 11ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Orange and sunflower seeds contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E 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.
| Orange | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.1 MG | 0.325 MG |
| Riboflavin | 0.04 MG | 0.285 MG |
| Niacin | 0.4 MG | 4.198 MG |
| Pantothenic acid | 0.25 MG | 7.056 MG |
| Vitamin B6 | 0.051 MG | 0.805 MG |
| Folate | 17 UG | 238 UG |
Minerals
calcium
Both orange and sunflower seeds are high in calcium. Sunflower seed has 33% more calcium than orange - orange has 43mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 74 times more iron than orange - orange has 0.09mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 191% more potassium than orange - orange has 169mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | 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 orange per 100 grams.
| Orange | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.031 G | 37.39 G |
| Total | 0.031 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 Orange or Sunflower Seeds .
Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Orange g
()
|
Daily Values (%) |
Sunflower Seeds 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 % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 orange or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and orange has 90% less calories than sunflower seed - orange has 46 calories in 100g and sunflower seed has 619 calories.
Does orange or sunflower seeds have more carbohydrates?
By weight, orange has 40% fewer carbohydrates than sunflower seed - orange has 11.5g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does orange or sunflower seeds contain more calcium?
Both orange and sunflower seeds are high in calcium. Sunflower seed has 30% more calcium than orange - orange has 43mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does orange or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 74 times more iron than orange - orange has 0.09mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does orange or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 190% more potassium than orange - orange has 169mg of potassium in 100 grams and sunflower seed has 491mg of potassium.