Sunflower Seeds vs. Cucumber

Nutrition comparison of Sunflower Seeds and Cucumber


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

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

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

  • Cucumber has 4.6 times 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 dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of sunflower seeds and cucumber 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 Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sunflower Seeds src
Image of Cucumber src

Calories and Carbs

calories

Sunflower seed is high in calories and cucumber has 98% less calories than sunflower seed - cucumber has 15 calories per 100 grams and sunflower seed has 619 calories.

For macronutrient ratios, sunflower seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to cucumber per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for cucumber, 16:80:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sunflower Seeds Cucumber
Protein 10% 16%
Carbohydrates 12% 80%
Fat 77% 5%
Alcohol ~ ~

carbohydrates

Cucumber has 4.6 times less carbohydrates than sunflower seed - cucumber has 3.6g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Sunflower seed is an excellent source of dietary fiber and it has 22 times more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

sugar

Sunflower seed has less sugar than cucumber - cucumber 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 25 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and cucumber has 99% less saturated fat than sunflower seed - cucumber has 0.04g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

Cucumber and sunflower seeds contain similar amounts of Vitamin C - cucumber has 2.8mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.

Vitamin A

Cucumber and sunflower seeds contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Cucumber and sunflower seeds contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Cucumber has more Vitamin K than sunflower seed - cucumber has 16.4ug 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 Cucumber
Thiamin 0.325 MG 0.027 MG
Riboflavin 0.285 MG 0.033 MG
Niacin 4.198 MG 0.098 MG
Pantothenic acid 7.056 MG 0.259 MG
Vitamin B6 0.805 MG 0.04 MG
Folate 238 UG 7 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 256% more calcium than cucumber - cucumber 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 23 times more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Sunflower seed is an excellent source of potassium and it has 234% more potassium than cucumber - cucumber has 147mg 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 cucumber per 100 grams.

Sunflower Seeds Cucumber
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 cucumber per 100 grams.

Sunflower Seeds Cucumber
linoleic acid 37.39 G 0.028 G
Total 37.39 G 0.028 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Sunflower Seeds or Cucumber .

Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cucumber (Cucumber, with peel, raw) .

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FAQ

Does cucumber or sunflower seeds contain more calories in 100 grams?
Sunflower seed is high in calories and cucumber has 100% less calories than sunflower seed - cucumber has 15 calories in 100g and sunflower seed has 619 calories.

Does cucumber or sunflower seeds have more carbohydrates?
By weight, cucumber has 4.6 times fewer carbohydrates than sunflower seed - cucumber has 3.6g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.

Does cucumber or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 23 times more iron than cucumber - cucumber has 0.28mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does cucumber or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 230% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and sunflower seed has 491mg of potassium.