Sunflower Seeds vs. Beets

Nutrition comparison of Sunflower Seeds and Beets


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sunflower seeds versus beets (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sunflower seeds and beets:

  • Both beets and sunflower seeds are high in dietary fiber and potassium.
  • Beet has 54% less carbohydrates than sunflower seed.
  • 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.
Detailed nutritional comparison of sunflower seeds and beets is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sunflower Seeds src
Image of Beets src

Calories and Carbs

calories

Sunflower seed is high in calories and beet has 93% less calories than sunflower seed - beet has 43 calories per 100 grams and sunflower seed has 619 calories.

Sunflower Seeds Beets
Protein 10% 14%
Carbohydrates 12% 83%
Fat 77% 3%
Alcohol ~ ~

carbohydrates

Beet has 54% less carbohydrates than sunflower seed - beet has 9.6g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Both beets and sunflower seeds are high in dietary fiber. Sunflower seed has 311% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

sugar

Sunflower seed has less sugar than beet - beet has 6.8g 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 969% more protein than beet - beet has 1.6g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and beet has 100% less saturated fat than sunflower seed - beet has 0.03g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

Beet has 250% more Vitamin C than sunflower seed - beet has 4.9mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.

Vitamin A

Beets and sunflower seeds contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Beets and sunflower seeds contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Beets and sunflower seeds contain similar amounts of Vitamin K - beet has 0.2ug 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 Beets
Thiamin 0.325 MG 0.031 MG
Riboflavin 0.285 MG 0.04 MG
Niacin 4.198 MG 0.334 MG
Pantothenic acid 7.056 MG 0.155 MG
Vitamin B6 0.805 MG 0.067 MG
Folate 238 UG 109 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 256% more calcium than beet - beet has 16mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 751% more iron than beet - beet has 0.8mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Both beets and sunflower seeds are high in potassium. Sunflower seed has 51% more potassium than beet - beet has 325mg 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 beet per 100 grams.

Sunflower Seeds Beets
alpha linoleic acid 0.079 G 0.005 G
Total 0.079 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than beet per 100 grams.

Sunflower Seeds Beets
linoleic acid 37.39 G 0.055 G
Total 37.39 G 0.055 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 Beets (Beets, raw) .

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