Sunflower Seeds vs. Garlic Powder
Nutrition comparison of Sunflower Seeds and Garlic Powder
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 powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and garlic powder:
- Both sunflower seeds and garlic powder are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more niacin, pantothenic acid and folate, however, garlic powder contains more Vitamin B6.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Garlic Powder (Spices, garlic powder) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and garlic powder are high in calories. Sunflower seed has 87% more calories than garlic powder - sunflower seed has 619 calories per 100 grams and garlic powder has 331 calories.
| Sunflower Seeds | Garlic Powder | |
|---|---|---|
| Protein | 10% | 18% |
| Carbohydrates | 12% | 82% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Garlic powder is high in carbohydrates and sunflower seed has 72% less carbohydrates than garlic powder - sunflower seed has 20.6g of total carbs per 100 grams and garlic powder has 72.7g of carbohydrates.
dietary fiber
Both sunflower seeds and garlic powder are high in dietary fiber. Sunflower seed has 28% more dietary fiber than garlic powder - sunflower seed has 11.5g of dietary fiber per 100 grams and garlic powder has 9g of dietary fiber.
sugar
Sunflower seed has less sugar than garlic powder - garlic powder has 2.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and garlic powder are high in protein. Sunflower seed has a little more protein (4%) than garlic powder by weight - sunflower seed has 17.2g of protein per 100 grams and garlic powder has 16.6g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and garlic powder has 96% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and garlic powder has 0.25g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and garlic powder contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and garlic powder has 1.2mg of Vitamin C.
Vitamin E
Garlic powder has more Vitamin E than sunflower seed - garlic powder has 0.67mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Garlic powder and sunflower seeds contain similar amounts of Vitamin K - garlic powder has 0.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more niacin, pantothenic acid and folate, however, garlic powder contains more Vitamin B6. Both sunflower seeds and garlic powder contain significant amounts of thiamin and riboflavin.
| Sunflower Seeds | Garlic Powder | |
|---|---|---|
| Thiamin | 0.325 MG | 0.435 MG |
| Riboflavin | 0.285 MG | 0.141 MG |
| Niacin | 4.198 MG | 0.796 MG |
| Pantothenic acid | 7.056 MG | 0.743 MG |
| Vitamin B6 | 0.805 MG | 1.654 MG |
| Folate | 238 UG | 47 UG |
Minerals
calcium
Both sunflower seeds and garlic powder are high in calcium. Garlic powder has 39% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and garlic powder has 79mg of calcium.
iron
Both sunflower seeds and garlic powder are high in iron. Sunflower seed has 21% more iron than garlic powder - sunflower seed has 6.8mg of iron per 100 grams and garlic powder has 5.7mg of iron.
potassium
Both sunflower seeds and garlic powder are high in potassium. Garlic powder has 143% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and garlic powder has 1193mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than garlic powder per 100 grams.
| Sunflower Seeds | Garlic Powder | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.012 G |
| Total | 0.079 G | 0.012 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than garlic powder per 100 grams.
| Sunflower Seeds | Garlic Powder | |
|---|---|---|
| linoleic acid | 37.39 G | 0.143 G |
| other omega 6 | ~ | 0.022 G |
| Total | 37.39 G | 0.165 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 Powder (Spices, garlic powder) .
Sunflower Seeds g
()
|
Daily Values (%) |
Garlic Powder 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 sunflower seeds or garlic powder contain more calories in 100 grams?Both sunflower seeds and garlic powder are high in calories. Sunflower seed has 90% more calories than garlic powder - sunflower seed has 619 calories in 100g and garlic powder has 331 calories.
Does sunflower seeds or garlic powder have more carbohydrates?
By weight, garlic powder is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than garlic powder - sunflower seed has 20.6g of carbs for 100g and garlic powder has 72.7g of carbohydrates.
Does sunflower seeds or garlic powder contain more calcium?
Both sunflower seeds and garlic powder are high in calcium. Garlic powder has 40% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and garlic powder has 79mg of calcium.
Does sunflower seeds or garlic powder contain more iron?
Both sunflower seeds and garlic powder are high in iron. Sunflower seed has 20% more iron than garlic powder - sunflower seed has 6.8mg of iron in 100 grams and garlic powder has 5.7mg of iron.
Does sunflower seeds or garlic powder contain more potassium?
Both sunflower seeds and garlic powder are high in potassium. Garlic powder has 140% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and garlic powder has 1193mg of potassium.