Sunflower Seeds vs. Cilantro
Nutrition comparison of Sunflower Seeds and Cilantro
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cilantro
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and cilantro:
- Both cilantro and sunflower seeds are high in calcium, dietary fiber and potassium.
- Cilantro has 4.6 times less carbohydrates than sunflower seed.
- Cilantro is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Sunflower seed has more thiamin, 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 Cilantro (Coriander (cilantro) leaves, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and cilantro has 96% less calories than sunflower seed - cilantro has 23 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Cilantro | |
|---|---|---|
| Protein | 10% | 27% |
| Carbohydrates | 12% | 53% |
| Fat | 77% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Cilantro has 4.6 times less carbohydrates than sunflower seed - cilantro has 3.7g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both cilantro and sunflower seeds are high in dietary fiber. Sunflower seed has 311% more dietary fiber than cilantro - cilantro has 2.8g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Cilantro and sunflower seeds contain similar amounts of sugar - cilantro has 0.87g 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 708% more protein than cilantro - cilantro has 2.1g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and cilantro has 100% less saturated fat than sunflower seed - cilantro has 0.01g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Cilantro is an excellent source of Vitamin C and it has 18 times more Vitamin C than sunflower seed - cilantro has 27mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Cilantro is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - cilantro has 337ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Cilantro has more Vitamin E than sunflower seed - cilantro has 2.5mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cilantro is an excellent source of Vitamin K and it has more Vitamin K than sunflower seed - cilantro has 310ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and cilantro contain significant amounts of riboflavin.
| Sunflower Seeds | Cilantro | |
|---|---|---|
| Thiamin | 0.325 MG | 0.067 MG |
| Riboflavin | 0.285 MG | 0.162 MG |
| Niacin | 4.198 MG | 1.114 MG |
| Pantothenic acid | 7.056 MG | 0.57 MG |
| Vitamin B6 | 0.805 MG | 0.149 MG |
| Folate | 238 UG | 62 UG |
Minerals
calcium
Both cilantro and sunflower seeds are high in calcium. Cilantro has 18% more calcium than sunflower seed - cilantro has 67mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 285% more iron than cilantro - cilantro has 1.8mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both cilantro and sunflower seeds are high in potassium. Cilantro has a little more potassium (6%) than sunflower seed by weight - cilantro has 521mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cilantro per 100 grams.
| Sunflower Seeds | Cilantro | |
|---|---|---|
| linoleic acid | 37.39 G | 0.04 G |
| Total | 37.39 G | 0.04 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 Cilantro (Coriander (cilantro) leaves, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Cilantro 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 cilantro or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and cilantro has 100% less calories than sunflower seed - cilantro has 23 calories in 100g and sunflower seed has 619 calories.
Does cilantro or sunflower seeds have more carbohydrates?
By weight, cilantro has 4.6 times fewer carbohydrates than sunflower seed - cilantro has 3.7g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does cilantro or sunflower seeds contain more calcium?
Both cilantro and sunflower seeds are high in calcium. Cilantro has 20% more calcium than sunflower seed - cilantro has 67mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does cilantro or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 290% more iron than cilantro - cilantro has 1.8mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does cilantro or sunflower seeds contain more potassium?
Both cilantro and sunflower seeds are high in potassium. Cilantro has a little more potassium ( 10%) than sunflower seed by weight - cilantro has 521mg of potassium in 100 grams and sunflower seed has 491mg of potassium.