Sunflower Seeds vs. Arugula
Nutrition comparison of Sunflower Seeds and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and arugula:
- Both arugula and sunflower seeds are high in calcium and potassium.
- Arugula has 4.6 times less carbohydrates than sunflower seed.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and arugula has 96% less calories than sunflower seed - arugula has 25 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Arugula | |
|---|---|---|
| Protein | 10% | 50% |
| Carbohydrates | 12% | 50% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 4.6 times less carbohydrates than sunflower seed - arugula has 3.7g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 619% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than arugula - arugula has 2.1g 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 567% more protein than arugula - arugula has 2.6g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and arugula has 99% less saturated fat than sunflower seed - arugula has 0.09g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 971% more Vitamin C than sunflower seed - arugula has 15mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than sunflower seed - arugula has 119ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Arugula has more Vitamin E than sunflower seed - arugula has 0.43mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than sunflower seed - arugula has 108.6ug of Vitamin K 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.
| Sunflower Seeds | Arugula | |
|---|---|---|
| Thiamin | 0.325 MG | 0.044 MG |
| Riboflavin | 0.285 MG | 0.086 MG |
| Niacin | 4.198 MG | 0.305 MG |
| Pantothenic acid | 7.056 MG | 0.437 MG |
| Vitamin B6 | 0.805 MG | 0.073 MG |
| Folate | 238 UG | 97 UG |
Minerals
calcium
Both arugula and sunflower seeds are high in calcium. Arugula has 181% more calcium than sunflower seed - arugula has 160mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 366% more iron than arugula - arugula has 1.5mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both arugula and sunflower seeds are high in potassium. Sunflower seed has 33% more potassium than arugula - arugula has 369mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.17 G |
| Total | 0.079 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than arugula per 100 grams.
| Sunflower Seeds | Arugula | |
|---|---|---|
| linoleic acid | 37.39 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 37.39 G | 0.132 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 Arugula (Arugula, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Arugula 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 arugula or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and arugula has 100% less calories than sunflower seed - arugula has 25 calories in 100g and sunflower seed has 619 calories.
Is arugula or sunflower seeds better for protein?
Sunflower seed is a fantastic source of protein and it has 570% more protein than arugula - arugula has 2.6g of protein per 100 grams and sunflower seed has 17.2g of protein.
Does arugula or sunflower seeds have more carbohydrates?
By weight, arugula has 4.6 times fewer carbohydrates than sunflower seed - arugula has 3.7g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does arugula or sunflower seeds contain more calcium?
Both arugula and sunflower seeds are high in calcium. Arugula has 180% more calcium than sunflower seed - arugula has 160mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does arugula or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 370% more iron than arugula - arugula has 1.5mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does arugula or sunflower seeds contain more potassium?
Both arugula and sunflower seeds are high in potassium. Sunflower seed has 30% more potassium than arugula - arugula has 369mg of potassium in 100 grams and sunflower seed has 491mg of potassium.