Cranberry vs. Sunflower Seeds
Nutrition comparison of Cranberry and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and sunflower seeds:
- Both sunflower seeds and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- 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, potassium and protein.
USDA sources for nutritional information: Cranberry (Cranberries, 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 cranberry has 93% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Sunflower Seeds | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 95% | 12% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 42% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both sunflower seeds and cranberry are high in dietary fiber. Sunflower seed has 219% more dietary fiber than cranberry - sunflower seed has 11.5g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Sunflower seed has less sugar than cranberry - cranberry has 4.3g 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 36 times more protein than cranberry - sunflower seed has 17.2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and cranberry has 100% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 900% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry and sunflower seeds contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Cranberry has more Vitamin E than sunflower seed - cranberry has 1.3mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cranberry and sunflower seeds contain similar amounts of Vitamin K - cranberry has 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.
| Cranberry | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.012 MG | 0.325 MG |
| Riboflavin | 0.02 MG | 0.285 MG |
| Niacin | 0.101 MG | 4.198 MG |
| Pantothenic acid | 0.295 MG | 7.056 MG |
| Vitamin B6 | 0.057 MG | 0.805 MG |
| Folate | 1 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 613% more calcium than cranberry - sunflower seed has 57mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 28 times more iron than cranberry - sunflower seed has 6.8mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 514% more potassium than cranberry - sunflower seed has 491mg of potassium per 100 grams and cranberry has 80mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.079 G |
| Total | 0.022 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cranberry per 100 grams.
| Cranberry | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.033 G | 37.39 G |
| Total | 0.033 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: Cranberry (Cranberries, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cranberry 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 cranberry contain more calories in 100 grams?Sunflower seed is high in calories and cranberry has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and cranberry has 46 calories.
Does sunflower seeds or cranberry have more carbohydrates?
By weight, cranberry has 40% fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and cranberry has 12g of carbohydrates.
Does sunflower seeds or cranberry contain more iron?
Sunflower seed is an abundant source of iron and it has 28 times more iron than cranberry - sunflower seed has 6.8mg of iron in 100 grams and cranberry has 0.23mg of iron.
Does sunflower seeds or cranberry contain more potassium?
Sunflower seed is a rich source of potassium and it has 510% more potassium than cranberry - sunflower seed has 491mg of potassium in 100 grams and cranberry has 80mg of potassium.