Sunflower Seeds vs. Garlic

Nutrition comparison of Sunflower Seeds and Garlic


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

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

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

  • Both garlic and sunflower seeds are high in calcium, calories, dietary fiber and potassium.
  • Garlic is an excellent source of Vitamin C.
  • Sunflower seed has more riboflavin, niacin, pantothenic acid and folate.
  • Sunflower seed is an excellent source of iron and protein.
Detailed nutritional comparison of sunflower seeds and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sunflower Seeds src
Image of Garlic src

Calories and Carbs

calories

Both garlic and sunflower seeds are high in calories. Sunflower seed has 315% more calories than garlic - garlic has 149 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 garlic per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sunflower Seeds Garlic
Protein 10% 16%
Carbohydrates 12% 82%
Fat 77% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and sunflower seed has 38% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Both garlic and sunflower seeds are high in dietary fiber. Sunflower seed has 448% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

sugar

Garlic and sunflower seeds contain similar amounts of sugar - garlic has 1g 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 171% more protein than garlic - garlic has 6.4g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and garlic has 99% less saturated fat than sunflower seed - garlic has 0.09g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 21 times more Vitamin C than sunflower seed - garlic has 31.2mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.

Vitamin A

Garlic and sunflower seeds contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Garlic and sunflower seeds contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Garlic and sunflower seeds contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more riboflavin, niacin, pantothenic acid and folate. Both sunflower seeds and garlic contain significant amounts of thiamin and Vitamin B6.

Sunflower Seeds Garlic
Thiamin 0.325 MG 0.2 MG
Riboflavin 0.285 MG 0.11 MG
Niacin 4.198 MG 0.7 MG
Pantothenic acid 7.056 MG 0.596 MG
Vitamin B6 0.805 MG 1.235 MG
Folate 238 UG 3 UG

Minerals

calcium

Both garlic and sunflower seeds are high in calcium. Garlic has 218% more calcium than sunflower seed - garlic has 181mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 301% more iron than garlic - garlic has 1.7mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Both garlic and sunflower seeds are high in potassium. Sunflower seed has 22% more potassium than garlic - garlic has 401mg 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 garlic per 100 grams.

Sunflower Seeds Garlic
alpha linoleic acid 0.079 G 0.02 G
Total 0.079 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than garlic per 100 grams.

Sunflower Seeds Garlic
linoleic acid 37.39 G 0.229 G
Total 37.39 G 0.229 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 Garlic (Garlic, raw) .

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FAQ

Does garlic or sunflower seeds contain more calories in 100 grams?
Both garlic and sunflower seeds are high in calories. Sunflower seed has 320% more calories than garlic - garlic has 149 calories in 100g and sunflower seed has 619 calories.

Does garlic or sunflower seeds have more carbohydrates?
By weight, garlic is high in carbohydrates and sunflower seed has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.

Does garlic or sunflower seeds contain more calcium?
Both garlic and sunflower seeds are high in calcium. Garlic has 220% more calcium than sunflower seed - garlic has 181mg of calcium in 100 grams and sunflower seed has 57mg of calcium.

Does garlic or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 300% more iron than garlic - garlic has 1.7mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does garlic or sunflower seeds contain more potassium?
Both garlic and sunflower seeds are high in potassium. Sunflower seed has 20% more potassium than garlic - garlic has 401mg of potassium in 100 grams and sunflower seed has 491mg of potassium.