Sunflower Seeds vs. Chicken
Nutrition comparison of Sunflower Seeds and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and chicken:
- Both sunflower seeds and chicken are high in calories, potassium and protein.
- For omega-3 fatty acids, chicken has more dha and dpa than sunflower seed.
- Sunflower seed has more thiamin, pantothenic acid and folate, however, chicken contains more Vitamin B12.
- Sunflower seed has signficantly less cholesterol than chicken.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and chicken are high in calories. Sunflower seed has 228% more calories than chicken - sunflower seed has 619 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, sunflower seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Chicken | |
|---|---|---|
| Protein | 10% | 49% |
| Carbohydrates | 12% | ~ |
| Fat | 77% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than chicken - sunflower seed has 11.5g of dietary fiber per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both sunflower seeds and chicken are high in protein. Chicken has 35% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and chicken has 48% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and sunflower seeds are low in trans fat - chicken has 0.09g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
cholesterol
Sunflower seed has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than chicken - sunflower seed has 1.4mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken has more Vitamin E than sunflower seed - chicken has 0.39mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Chicken and sunflower seeds contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, pantothenic acid and folate, however, chicken contains more Vitamin B12. Both sunflower seeds and chicken contain significant amounts of riboflavin, niacin and Vitamin B6.
| Sunflower Seeds | Chicken | |
|---|---|---|
| Thiamin | 0.325 MG | 0.121 MG |
| Riboflavin | 0.285 MG | 0.302 MG |
| Niacin | 4.198 MG | 7.107 MG |
| Pantothenic acid | 7.056 MG | 1.327 MG |
| Vitamin B6 | 0.805 MG | 0.538 MG |
| Folate | 238 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 613% more calcium than chicken - sunflower seed has 57mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 632% more iron than chicken - sunflower seed has 6.8mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both sunflower seeds and chicken are high in potassium. Chicken has 38% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than sunflower seed per 100 grams. Both sunflower seeds and chicken contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.079 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than chicken per 100 grams.
| Sunflower Seeds | Chicken | |
|---|---|---|
| linoleic acid | 37.39 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 37.39 G | 1.838 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 Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
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 % |
|
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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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 chicken contain more calories in 100 grams?Both sunflower seeds and chicken are high in calories. Sunflower seed has 230% more calories than chicken - sunflower seed has 619 calories in 100g and chicken has 189 calories.
Is sunflower seeds or chicken better for protein?
Both sunflower seeds and chicken are high in protein. Chicken has 40% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and chicken has 23.3g of protein.
Does sunflower seeds or chicken contain more iron?
Sunflower seed is an abundant source of iron and it has 630% more iron than chicken - sunflower seed has 6.8mg of iron in 100 grams and chicken has 0.93mg of iron.
Does sunflower seeds or chicken contain more potassium?
Both sunflower seeds and chicken are high in potassium. Chicken has 40% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and chicken has 677mg of potassium.