Banana vs. Sunflower Seeds
Nutrition comparison of Banana and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and sunflower seeds:
- Both sunflower seeds and banana are high in dietary fiber and potassium.
- Sunflower seed has more thiamin, riboflavin, niacin, 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: Banana (Bananas, raw) 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 banana has 86% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Banana has a macronutrient ratio of 5:93:3 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Sunflower Seeds | |
|---|---|---|
| Protein | 5% | 10% |
| Carbohydrates | 93% | 12% |
| Fat | 3% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seeds and banana contain similar amounts of carbs - sunflower seed has 20.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both sunflower seeds and banana are high in dietary fiber. Sunflower seed has 342% more dietary fiber than banana - sunflower seed has 11.5g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Sunflower seed has less sugar than banana - banana has 12.2g 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 14 times more protein than banana - sunflower seed has 17.2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and banana has 98% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 521% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and sunflower seeds contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Banana and sunflower seeds contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Banana and sunflower seeds contain similar amounts of Vitamin K - banana has 0.5ug 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.
| Banana | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.031 MG | 0.325 MG |
| Riboflavin | 0.073 MG | 0.285 MG |
| Niacin | 0.665 MG | 4.198 MG |
| Pantothenic acid | 0.334 MG | 7.056 MG |
| Vitamin B6 | 0.367 MG | 0.805 MG |
| Folate | 20 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 10 times more calcium than banana - sunflower seed has 57mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 25 times more iron than banana - sunflower seed has 6.8mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both sunflower seeds and banana are high in potassium. Sunflower seed has 37% more potassium than banana - sunflower seed has 491mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.079 G |
| Total | 0.027 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than banana per 100 grams.
| Banana | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 37.39 G |
| Total | 0.046 G | 37.39 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: Banana (Bananas, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Banana 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 sunflower seeds or banana contain more calories in 100 grams?Sunflower seed is high in calories and banana has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and banana has 89 calories.
Does sunflower seeds or banana have more carbohydrates?
By weight, sunflower seeds and banana contain similar amounts of carbs - sunflower seed has 20.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does sunflower seeds or banana contain more iron?
Sunflower seed is an abundant source of iron and it has 25 times more iron than banana - sunflower seed has 6.8mg of iron in 100 grams and banana has 0.26mg of iron.
Does sunflower seeds or banana contain more potassium?
Both sunflower seeds and banana are high in potassium. Sunflower seed has 40% more potassium than banana - sunflower seed has 491mg of potassium in 100 grams and banana has 358mg of potassium.