Kiwi vs. Sunflower Seeds
Nutrition comparison of Kiwi and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and sunflower seeds:
- Both kiwi and sunflower seeds are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of iron and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and kiwi has 90% less calories than sunflower seed - kiwi has 61 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, kiwi is much heavier in carbs, much lighter in fat and similar to sunflower seeds for protein. Kiwi has a macronutrient ratio of 7:87:7 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Sunflower Seeds | |
|---|---|---|
| Protein | 7% | 10% |
| Carbohydrates | 87% | 12% |
| Fat | 7% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and sunflower seeds contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both kiwi and sunflower seeds are high in dietary fiber. Sunflower seed has 283% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than kiwi - kiwi has 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 14 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and kiwi has 100% less saturated fat than sunflower seed - kiwi has 0.03g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 65 times more Vitamin C than sunflower seed - kiwi has 92.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Kiwi and sunflower seeds contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than sunflower seed - kiwi has 1.5mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than sunflower seed - kiwi has 40.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.325 MG |
| Riboflavin | 0.025 MG | 0.285 MG |
| Niacin | 0.341 MG | 4.198 MG |
| Pantothenic acid | 0.183 MG | 7.056 MG |
| Vitamin B6 | 0.063 MG | 0.805 MG |
| Folate | 25 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 68% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 20 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both kiwi and sunflower seeds are high in potassium. Sunflower seed has 57% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.079 G |
| Total | 0.042 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than kiwi per 100 grams.
| Kiwi | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.246 G | 37.39 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Kiwi g
()
|
Daily Values (%) |
Sunflower Seeds 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 kiwi or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and kiwi has 90% less calories than sunflower seed - kiwi has 61 calories in 100g and sunflower seed has 619 calories.
Does kiwi or sunflower seeds have more carbohydrates?
By weight, kiwi and sunflower seeds contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does kiwi or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 20 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does kiwi or sunflower seeds contain more potassium?
Both kiwi and sunflower seeds are high in potassium. Sunflower seed has 60% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and sunflower seed has 491mg of potassium.