Sunflower Seeds vs. Sprouted Peas
Nutrition comparison of Sunflower Seeds and Sprouted 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
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and sprouted peas:
- Both sunflower seeds and sprouted peas are high in calories, iron, potassium and protein.
- Sprouted pea has signficantly more Vitamin C than sunflower seed.
- Sunflower seed has more pantothenic acid and Vitamin B6.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and sprouted peas are high in calories. Sunflower seed has 399% more calories than sprouted pea - sunflower seed has 619 calories per 100 grams and sprouted pea has 124 calories.
| Sunflower Seeds | Sprouted Peas | |
|---|---|---|
| Protein | 10% | 24% |
| Carbohydrates | 12% | 72% |
| Fat | 77% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seed has 24% less carbohydrates than sprouted pea - sunflower seed has 20.6g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - sunflower seed has 11.5g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both sunflower seeds and sprouted peas are high in protein. Sunflower seed has 96% more protein than sprouted pea - sunflower seed has 17.2g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and sprouted pea has 98% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.
Vitamin A
Sprouted pea has more Vitamin A than sunflower seed - sprouted pea has 49.8ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more pantothenic acid and Vitamin B6. Both sunflower seeds and sprouted peas contain significant amounts of thiamin, riboflavin, niacin and folate.
| Sunflower Seeds | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.325 MG | 0.225 MG |
| Riboflavin | 0.285 MG | 0.155 MG |
| Niacin | 4.198 MG | 3.088 MG |
| Pantothenic acid | 7.056 MG | 1.029 MG |
| Vitamin B6 | 0.805 MG | 0.265 MG |
| Folate | 238 UG | 144 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 58% more calcium than sprouted pea - sunflower seed has 57mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Both sunflower seeds and sprouted peas are high in iron. Sunflower seed has 201% more iron than sprouted pea - sunflower seed has 6.8mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Both sunflower seeds and sprouted peas are high in potassium. Sunflower seed has 29% more potassium than sprouted pea - sunflower seed has 491mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sunflower seeds and sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.061 G |
| Total | 0.079 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than sprouted pea per 100 grams.
| Sunflower Seeds | Sprouted Peas | |
|---|---|---|
| linoleic acid | 37.39 G | 0.265 G |
| Total | 37.39 G | 0.265 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 Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Sprouted Peas g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 sprouted peas contain more calories in 100 grams?Both sunflower seeds and sprouted peas are high in calories. Sunflower seed has 400% more calories than sprouted pea - sunflower seed has 619 calories in 100g and sprouted pea has 124 calories.
Does sunflower seeds or sprouted peas have more carbohydrates?
By weight, sunflower seed has 20% fewer carbohydrates than sprouted pea - sunflower seed has 20.6g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does sunflower seeds or sprouted peas contain more iron?
Both sunflower seeds and sprouted peas are high in iron. Sunflower seed has 200% more iron than sprouted pea - sunflower seed has 6.8mg of iron in 100 grams and sprouted pea has 2.3mg of iron.
Does sunflower seeds or sprouted peas contain more potassium?
Both sunflower seeds and sprouted peas are high in potassium. Sunflower seed has 30% more potassium than sprouted pea - sunflower seed has 491mg of potassium in 100 grams and sprouted pea has 381mg of potassium.