Sunflower Seeds vs. Peas
Nutrition comparison of Sunflower Seeds and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and peas:
- Both sunflower seeds and peas are high in dietary fiber and potassium.
- Pea is an excellent source of Vitamin C.
- Sunflower seed has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- 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 Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and pea has 87% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and pea has 81 calories.
| Sunflower Seeds | Peas | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 12% | 69% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 30% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both sunflower seeds and peas are high in dietary fiber. Sunflower seed has 102% more dietary fiber than pea - sunflower seed has 11.5g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Sunflower seed has less sugar than pea - pea has 5.7g 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 218% more protein than pea - sunflower seed has 17.2g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and pea has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 27 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than sunflower seed - pea has 38ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Peas and sunflower seeds contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Pea has more Vitamin K than sunflower seed - pea has 24.8ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and peas contain significant amounts of thiamin and niacin.
| Sunflower Seeds | Peas | |
|---|---|---|
| Thiamin | 0.325 MG | 0.266 MG |
| Riboflavin | 0.285 MG | 0.132 MG |
| Niacin | 4.198 MG | 2.09 MG |
| Pantothenic acid | 7.056 MG | 0.104 MG |
| Vitamin B6 | 0.805 MG | 0.169 MG |
| Folate | 238 UG | 65 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 128% more calcium than pea - sunflower seed has 57mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 363% more iron than pea - sunflower seed has 6.8mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both sunflower seeds and peas are high in potassium. Sunflower seed has 101% more potassium than pea - sunflower seed has 491mg of potassium per 100 grams and pea has 244mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than pea per 100 grams.
| Sunflower Seeds | Peas | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.035 G |
| Total | 0.079 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than pea per 100 grams.
| Sunflower Seeds | Peas | |
|---|---|---|
| linoleic acid | 37.39 G | 0.152 G |
| Total | 37.39 G | 0.152 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 Peas (Peas, green, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Peas 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 % |
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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 sunflower seeds or peas contain more calories in 100 grams?Sunflower seed is high in calories and pea has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and pea has 81 calories.
Does sunflower seeds or peas have more carbohydrates?
By weight, pea has 30% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and pea has 14.5g of carbohydrates.
Does sunflower seeds or peas contain more iron?
Sunflower seed is an abundant source of iron and it has 360% more iron than pea - sunflower seed has 6.8mg of iron in 100 grams and pea has 1.5mg of iron.
Does sunflower seeds or peas contain more potassium?
Both sunflower seeds and peas are high in potassium. Sunflower seed has 100% more potassium than pea - sunflower seed has 491mg of potassium in 100 grams and pea has 244mg of potassium.