Sunflower Seeds vs. Broccoli
Nutrition comparison of Sunflower Seeds and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and broccoli:
- Both sunflower seeds and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has 68% less carbohydrates than sunflower seed.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and broccoli has 95% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and broccoli has 34 calories.
| Sunflower Seeds | Broccoli | |
|---|---|---|
| Protein | 10% | 28% |
| Carbohydrates | 12% | 65% |
| Fat | 77% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 68% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both sunflower seeds and broccoli are high in dietary fiber. Sunflower seed has 342% more dietary fiber than broccoli - sunflower seed has 11.5g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Sunflower seed has less sugar than broccoli - broccoli has 1.7g 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 510% more protein than broccoli - sunflower seed has 17.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and broccoli has 98% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 62 times more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than sunflower seed - broccoli has 31ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than sunflower seed - broccoli has 0.78mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than sunflower seed - broccoli has 101.6ug 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 | Broccoli | |
|---|---|---|
| Thiamin | 0.325 MG | 0.071 MG |
| Riboflavin | 0.285 MG | 0.117 MG |
| Niacin | 4.198 MG | 0.639 MG |
| Pantothenic acid | 7.056 MG | 0.573 MG |
| Vitamin B6 | 0.805 MG | 0.175 MG |
| Folate | 238 UG | 63 UG |
Minerals
calcium
Both sunflower seeds and broccoli are high in calcium. Sunflower seed has 21% more calcium than broccoli - sunflower seed has 57mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 833% more iron than broccoli - sunflower seed has 6.8mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both sunflower seeds and broccoli are high in potassium. Sunflower seed has 55% more potassium than broccoli - sunflower seed has 491mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Sunflower Seeds | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.0215 G |
| Total | 0.079 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than broccoli per 100 grams.
| Sunflower Seeds | Broccoli | |
|---|---|---|
| linoleic acid | 37.39 G | 0.049 G |
| other omega 6 | ~ | 0.006 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 Broccoli (Broccoli, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Sunflower seed is high in calories and broccoli has 100% less calories than sunflower seed - sunflower seed has 619 calories in 100g and broccoli has 34 calories.
Does sunflower seeds or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does sunflower seeds or broccoli contain more calcium?
Both sunflower seeds and broccoli are high in calcium. Sunflower seed has 20% more calcium than broccoli - sunflower seed has 57mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does sunflower seeds or broccoli contain more iron?
Sunflower seed is an abundant source of iron and it has 830% more iron than broccoli - sunflower seed has 6.8mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does sunflower seeds or broccoli contain more potassium?
Both sunflower seeds and broccoli are high in potassium. Sunflower seed has 60% more potassium than broccoli - sunflower seed has 491mg of potassium in 100 grams and broccoli has 316mg of potassium.