Flaxseeds vs. Sunflower Seeds
Nutrition comparison of Flaxseeds and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and sunflower seeds:
- Both flaxseeds and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, however, sunflower seed contains more pantothenic acid and folate.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and sunflower seeds are high in calories. Sunflower seed has 16% more calories than flaxseed - flaxseed has 534 calories per 100 grams and sunflower seed has 619 calories.
| Flaxseeds | Sunflower Seeds | |
|---|---|---|
| Protein | 13% | 10% |
| Carbohydrates | 21% | 12% |
| Fat | 66% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seed has 29% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both flaxseeds and sunflower seeds are high in dietary fiber. Flaxseed has 137% more dietary fiber than sunflower seed - flaxseed has 27.3g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both flaxseeds and sunflower seeds are high in protein. Flaxseed has a little more protein (6%) than sunflower seed by weight - flaxseed has 18.3g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and flaxseed has 38% less saturated fat than sunflower seed - flaxseed has 3.7g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and sunflower seeds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin E
Flaxseeds and sunflower seeds contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Flaxseeds and sunflower seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, however, sunflower seed contains more pantothenic acid and folate. Both flaxseeds and sunflower seeds contain significant amounts of riboflavin, niacin and Vitamin B6.
| Flaxseeds | Sunflower Seeds | |
|---|---|---|
| Thiamin | 1.644 MG | 0.325 MG |
| Riboflavin | 0.161 MG | 0.285 MG |
| Niacin | 3.08 MG | 4.198 MG |
| Pantothenic acid | 0.985 MG | 7.056 MG |
| Vitamin B6 | 0.473 MG | 0.805 MG |
| Folate | 87 UG | 238 UG |
Minerals
calcium
Both flaxseeds and sunflower seeds are high in calcium. Flaxseed has 347% more calcium than sunflower seed - flaxseed has 255mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both flaxseeds and sunflower seeds are high in iron. Sunflower seed has 19% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both flaxseeds and sunflower seeds are high in potassium. Flaxseed has 66% more potassium than sunflower seed - flaxseed has 813mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Flaxseeds | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.079 G |
| Total | 22.813 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than flaxseed per 100 grams.
| Flaxseeds | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 37.39 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Flaxseeds g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or sunflower seeds contain more calories in 100 grams?Both flaxseeds and sunflower seeds are high in calories. Sunflower seed has 20% more calories than flaxseed - flaxseed has 534 calories in 100g and sunflower seed has 619 calories.
Does flaxseeds or sunflower seeds contain more calcium?
Both flaxseeds and sunflower seeds are high in calcium. Flaxseed has 350% more calcium than sunflower seed - flaxseed has 255mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does flaxseeds or sunflower seeds contain more iron?
Both flaxseeds and sunflower seeds are high in iron. Sunflower seed has 20% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does flaxseeds or sunflower seeds contain more potassium?
Both flaxseeds and sunflower seeds are high in potassium. Flaxseed has 70% more potassium than sunflower seed - flaxseed has 813mg of potassium in 100 grams and sunflower seed has 491mg of potassium.