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.
Detailed nutritional comparison of flaxseeds and sunflower seeds 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: Flaxseeds (Seeds, flaxseed) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Sunflower Seeds src

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 20% 12%
Fat 67% 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 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 Flaxseeds or Sunflower Seeds .

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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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.

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