Sunflower Seeds vs. Fennel
Nutrition comparison of Sunflower Seeds and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and fennel:
- Both fennel and sunflower seeds are high in calcium, dietary fiber and potassium.
- Fennel has 65% less carbohydrates than sunflower seed.
- Fennel has signficantly more Vitamin C than sunflower seed.
- 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 Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and fennel has 95% less calories than sunflower seed - fennel has 31 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 fennel per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Fennel | |
|---|---|---|
| Protein | 10% | 14% |
| Carbohydrates | 12% | 81% |
| Fat | 77% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 65% less carbohydrates than sunflower seed - fennel has 7.3g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both fennel and sunflower seeds are high in dietary fiber. Sunflower seed has 271% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than fennel - fennel has 3.9g 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 12 times more protein than fennel - fennel has 1.2g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and fennel has 98% less saturated fat than sunflower seed - fennel has 0.09g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Fennel has signficantly more Vitamin C than sunflower seed - fennel has 12mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Fennel has more Vitamin A than sunflower seed - fennel has 48ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Fennel has more Vitamin E than sunflower seed - fennel has 0.58mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Fennel has more Vitamin K than sunflower seed - fennel has 62.8ug 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 | Fennel | |
|---|---|---|
| Thiamin | 0.325 MG | 0.01 MG |
| Riboflavin | 0.285 MG | 0.032 MG |
| Niacin | 4.198 MG | 0.64 MG |
| Pantothenic acid | 7.056 MG | 0.232 MG |
| Vitamin B6 | 0.805 MG | 0.047 MG |
| Folate | 238 UG | 27 UG |
Minerals
calcium
Both fennel and sunflower seeds are high in calcium. Fennel is very similar to fennel for calcium - fennel has 49mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 833% more iron than fennel - fennel has 0.73mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both fennel and sunflower seeds are high in potassium. Sunflower seed has 19% more potassium than fennel - fennel has 414mg 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 fennel per 100 grams.
| Sunflower Seeds | Fennel | |
|---|---|---|
| linoleic acid | 37.39 G | 0.169 G |
| Total | 37.39 G | 0.169 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 Fennel (Fennel, bulb, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Fennel g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 fennel or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and fennel has 100% less calories than sunflower seed - fennel has 31 calories in 100g and sunflower seed has 619 calories.
Does fennel or sunflower seeds have more carbohydrates?
By weight, fennel has 70% fewer carbohydrates than sunflower seed - fennel has 7.3g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does fennel or sunflower seeds contain more calcium?
Both fennel and sunflower seeds are high in calcium. Fennel is very similar to fennel for calcium - fennel has 49mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does fennel or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 830% more iron than fennel - fennel has 0.73mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does fennel or sunflower seeds contain more potassium?
Both fennel and sunflower seeds are high in potassium. Sunflower seed has 20% more potassium than fennel - fennel has 414mg of potassium in 100 grams and sunflower seed has 491mg of potassium.