Olive Oil vs. Sunflower Seeds

Nutrition comparison of Olive Oil and Sunflower Seeds


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

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

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

  • Both sunflower seeds and olive oil are high in calories and saturated fat.
  • Olive oil is an excellent source of Vitamin E.
  • 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 dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of olive oil and sunflower seeds 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: Olive Oil (Oil, olive, salad or cooking) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Olive Oil src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both sunflower seeds and olive oil are high in calories. Olive oil has 43% more calories than sunflower seed - sunflower seed has 619 calories per 100 grams and olive oil has 884 calories.

Olive Oil Sunflower Seeds
Protein ~ 10%
Carbohydrates ~ 12%
Fat 100% 77%
Alcohol ~ ~

carbohydrates

Olive oil has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and olive oil does not contain significant amounts.

dietary fiber

Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than olive oil - sunflower seed has 11.5g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

Protein

protein

Sunflower seed is an excellent source of protein and it has more protein than olive oil - sunflower seed has 17.2g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Both sunflower seeds and olive oil are high in saturated fat. Olive oil has 132% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

Vitamins

Vitamin C

Sunflower seed has more Vitamin C than olive oil - sunflower seed has 1.4mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.

Vitamin E

Olive oil is an excellent source of Vitamin E and it has more Vitamin E than sunflower seed - olive oil has 14.4mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Olive oil has more Vitamin K than sunflower seed - olive oil has 60.2ug 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.

Olive Oil Sunflower Seeds
Thiamin ~ 0.325 MG
Riboflavin ~ 0.285 MG
Niacin ~ 4.198 MG
Pantothenic acid ~ 7.056 MG
Vitamin B6 ~ 0.805 MG
Folate ~ 238 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 56 times more calcium than olive oil - sunflower seed has 57mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 11 times more iron than olive oil - sunflower seed has 6.8mg of iron per 100 grams and olive oil has 0.56mg of iron.

potassium

Sunflower seed is an excellent source of potassium and it has 490 times more potassium than olive oil - sunflower seed has 491mg of potassium per 100 grams and olive oil has 1mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.

Olive Oil Sunflower Seeds
alpha linoleic acid 0.761 G 0.079 G
Total 0.761 G 0.079 G

omega 6s

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

Olive Oil Sunflower Seeds
other omega 6 0.414 G ~
linoleic acid 9.762 G 37.39 G
Total 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does sunflower seeds or olive oil contain more calories in 100 grams?
Both sunflower seeds and olive oil are high in calories. Olive oil has 40% more calories than sunflower seed - sunflower seed has 619 calories in 100g and olive oil has 884 calories.

Does sunflower seeds or olive oil contain more iron?
Sunflower seed is an abundant source of iron and it has 11 times more iron than olive oil - sunflower seed has 6.8mg of iron in 100 grams and olive oil has 0.56mg of iron.

Does sunflower seeds or olive oil contain more potassium?
Sunflower seed is a rich source of potassium and it has 490 times more potassium than olive oil - sunflower seed has 491mg of potassium in 100 grams and olive oil has 1mg of potassium.