Sunflower Seeds vs. Nutmeg
Nutrition comparison of Sunflower Seeds and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and nutmeg:
- Both sunflower seeds and nutmeg are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and nutmeg are high in calories. Sunflower seed has 18% more calories than nutmeg - sunflower seed has 619 calories per 100 grams and nutmeg has 525 calories.
| Sunflower Seeds | Nutmeg | |
|---|---|---|
| Protein | 10% | 3% |
| Carbohydrates | 12% | 37% |
| Fat | 77% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and sunflower seed has 58% less carbohydrates than nutmeg - sunflower seed has 20.6g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both sunflower seeds and nutmeg are high in dietary fiber. Nutmeg has 81% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Sunflower seed has less sugar than nutmeg - nutmeg has 3g 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 195% more protein than nutmeg - sunflower seed has 17.2g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Both sunflower seeds and nutmeg are high in saturated fat. Nutmeg has 336% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and nutmeg contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Nutmeg and sunflower seeds contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and nutmeg contain significant amounts of thiamin.
| Sunflower Seeds | Nutmeg | |
|---|---|---|
| Thiamin | 0.325 MG | 0.346 MG |
| Riboflavin | 0.285 MG | 0.057 MG |
| Niacin | 4.198 MG | 1.299 MG |
| Pantothenic acid | 7.056 MG | ~ |
| Vitamin B6 | 0.805 MG | 0.16 MG |
| Folate | 238 UG | 76 UG |
Minerals
calcium
Both sunflower seeds and nutmeg are high in calcium. Nutmeg has 223% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both sunflower seeds and nutmeg are high in iron. Sunflower seed has 124% more iron than nutmeg - sunflower seed has 6.8mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both sunflower seeds and nutmeg are high in potassium. Sunflower seed has 40% more potassium than nutmeg - sunflower seed has 491mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than nutmeg per 100 grams.
| Sunflower Seeds | Nutmeg | |
|---|---|---|
| linoleic acid | 37.39 G | 0.35 G |
| Total | 37.39 G | 0.35 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 Nutmeg (Spices, nutmeg, ground) .
Sunflower Seeds g
()
|
Daily Values (%) |
Nutmeg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 nutmeg contain more calories in 100 grams?Both sunflower seeds and nutmeg are high in calories. Sunflower seed has 20% more calories than nutmeg - sunflower seed has 619 calories in 100g and nutmeg has 525 calories.
Does sunflower seeds or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and sunflower seed has 60% fewer carbohydrates than nutmeg - sunflower seed has 20.6g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does sunflower seeds or nutmeg contain more calcium?
Both sunflower seeds and nutmeg are high in calcium. Nutmeg has 220% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does sunflower seeds or nutmeg contain more iron?
Both sunflower seeds and nutmeg are high in iron. Sunflower seed has 120% more iron than nutmeg - sunflower seed has 6.8mg of iron in 100 grams and nutmeg has 3mg of iron.
Does sunflower seeds or nutmeg contain more potassium?
Both sunflower seeds and nutmeg are high in potassium. Sunflower seed has 40% more potassium than nutmeg - sunflower seed has 491mg of potassium in 100 grams and nutmeg has 350mg of potassium.