Heavy Cream vs. Sunflower Seeds
Nutrition comparison of Heavy Cream and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
heavy cream
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heavy cream and sunflower seeds:
- Both sunflower seeds and heavy cream are high in calcium, calories and saturated fat.
- For omega-3 fatty acids, heavy cream has more dpa than sunflower seed.
- Heavy cream has 6.2 times less carbohydrates than sunflower seed.
- Heavy cream has signficantly more Vitamin D than sunflower seed.
- Heavy cream is an excellent source of Vitamin A.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, heavy cream contains more Vitamin B12.
- Sunflower seed has signficantly less cholesterol than heavy cream.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Heavy Cream (Cream, fluid, heavy whipping) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and heavy cream are high in calories. Sunflower seed has 82% more calories than heavy cream - sunflower seed has 619 calories per 100 grams and heavy cream has 340 calories.
| Heavy Cream | Sunflower Seeds | |
|---|---|---|
| Protein | 3% | 10% |
| Carbohydrates | 3% | 12% |
| Fat | 93% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Heavy cream has 6.2 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and heavy cream has 2.8g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than heavy cream - sunflower seed has 11.5g of dietary fiber per 100 grams and heavy cream does not contain significant amounts.
sugar
Sunflower seed has less sugar than heavy cream - heavy cream has 2.9g 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 506% more protein than heavy cream - sunflower seed has 17.2g of protein per 100 grams and heavy cream has 2.8g of protein.
Fat
saturated fat
Both sunflower seeds and heavy cream are high in saturated fat. Heavy cream has 287% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and heavy cream has 23g of saturated fat.
trans fat
Sunflower seed has less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
cholesterol
Sunflower seed has signficantly less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seeds and heavy cream contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and heavy cream has 0.6mg of Vitamin C.
Vitamin A
Heavy cream is an excellent source of Vitamin A and it has more Vitamin A than sunflower seed - heavy cream has 411ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Heavy cream has signficantly more Vitamin D than sunflower seed - heavy cream has 63iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Heavy cream has more Vitamin E than sunflower seed - heavy cream has 0.92mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Heavy cream and sunflower seeds contain similar amounts of Vitamin K - heavy cream has 3.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, heavy cream contains more Vitamin B12. Both heavy cream and sunflower seeds contain significant amounts of riboflavin.
| Heavy Cream | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.02 MG | 0.325 MG |
| Riboflavin | 0.188 MG | 0.285 MG |
| Niacin | 0.064 MG | 4.198 MG |
| Pantothenic acid | 0.495 MG | 7.056 MG |
| Vitamin B6 | 0.035 MG | 0.805 MG |
| Folate | 4 UG | 238 UG |
| Vitamin B12 | 0.16 UG | ~ |
Minerals
calcium
Both sunflower seeds and heavy cream are high in calcium. Heavy cream has 16% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and heavy cream has 66mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 67 times more iron than heavy cream - sunflower seed has 6.8mg of iron per 100 grams and heavy cream has 0.1mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 417% more potassium than heavy cream - sunflower seed has 491mg of potassium per 100 grams and heavy cream has 95mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, heavy cream has more DPA than sunflower seed per 100 grams. Both heavy cream and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Heavy Cream | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.128 G | 0.079 G |
| EPA | 0.009 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.157 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than heavy cream per 100 grams.
| Heavy Cream | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.039 G | ~ |
| linoleic acid | 1.294 G | 37.39 G |
| Total | 1.333 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: Heavy Cream (Cream, fluid, heavy whipping) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Heavy Cream 238g
(
cup
)
|
Daily Values (%) |
Sunflower Seeds 134g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 809KCAL 41% |
|
5% | calories | 2% |
|
829KCAL 42% | |
| 6.8G 3% |
|
5% | carbohydrates | 312% |
|
28G 11% | |
|
|
5% | dietary fiber | >999% |
|
15G 62% | ||
| 6.9G | >999% | sugar | 5% | ||||
| 86G 134% |
|
13% | total fat | 5% |
|
76G 119% | |
| 55G 305% |
|
587% | saturated fat | 5% |
|
8G 44% | |
| 22G | 47% | monounsaturated fat | 5% | 15G | |||
| 3.7G | 5% | polyunsaturated fat | >999% | 50G | |||
| 2.9G | >999% | trans fat | 5% | ||||
| 269MG | >999% | cholesterol | 5% | ||||
| 64MG 4% |
|
>999% | sodium | 5% |
|
4MG 0.3% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 978UG 140% |
|
>999% | Vitamin A | 5% |
|
||
| 1.4MG 2% |
|
5% | Vitamin C | 36% |
|
1.9MG 3% | |
| 150IU 30% |
|
>999% | Vitamin D | 5% |
|
||
| 157MG 16% |
|
107% | calcium | 5% |
|
76MG 8% | |
| 0.24MG 1% |
|
5% | iron | >999% |
|
9.1MG 51% | |
| 17MG 5% |
|
5% | magnesium | 918% |
|
173MG 56% | |
| 226MG 10% |
|
5% | potassium | 191% |
|
658MG 29% | |
| 0.05MG 4% |
|
5% | thiamin (Vit B1) | 778% |
|
0.44MG 40% | |
| 0.45MG 41% |
|
18% | riboflavin (Vit B2) | 5% |
|
0.38MG 35% | |
| 0.15MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
5.6MG 40% | |
| 0.08MG 6% |
|
5% | Vitamin B6 | >999% |
|
1.1MG 83% | |
| 1.2MG 24% |
|
5% | pantothenic acid (Vit B5) | 692% |
|
9.5MG 189% | |
| 9.5UG 2% |
|
5% | folate (Vit B9) | >999% |
|
319UG 80% | |
| 0.38UG 16% |
|
>999% | Vitamin B12 | 5% |
|
||
| 2.2MG 15% |
|
>999% | Vitamin E | 5% |
|
||
| 7.6UG 9% |
|
>999% | Vitamin K | 5% |
|
||
| 6.8G 14% |
|
5% | protein | 238% |
|
23G 46% | |
| 40MG 9% |
|
>999% | choline | 5% |
|
||
| 0.03MG 2% |
|
5% | copper | >999% |
|
2.5MG 205% | |
| 7.1UG 0.2% |
|
>999% | fluoride | 5% |
|
||
| 0.01MG 1% |
|
5% | manganese | >999% |
|
2.8MG 157% | |
| 138MG 20% |
|
5% | phosphorus | >999% |
|
1552MG 222% | |
| 7.1UG 13% |
|
>999% | selenium | 5% |
|
||
| 0.57MG 7% |
|
5% | zinc | >999% |
|
7.1MG 89% | |
| 137G | >999% | Water | 5% | 1.3G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does sunflower seeds or heavy cream contain more calories in 100 grams?Both sunflower seeds and heavy cream are high in calories. Sunflower seed has 80% more calories than heavy cream - sunflower seed has 619 calories in 100g and heavy cream has 340 calories.
Does sunflower seeds or heavy cream contain more calcium?
Both sunflower seeds and heavy cream are high in calcium. Heavy cream has 20% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and heavy cream has 66mg of calcium.
Does sunflower seeds or heavy cream contain more iron?
Sunflower seed is an abundant source of iron and it has 67 times more iron than heavy cream - sunflower seed has 6.8mg of iron in 100 grams and heavy cream has 0.1mg of iron.
Does sunflower seeds or heavy cream contain more potassium?
Sunflower seed is a rich source of potassium and it has 420% more potassium than heavy cream - sunflower seed has 491mg of potassium in 100 grams and heavy cream has 95mg of potassium.