Raisins vs. Sunflower Seeds
Nutrition comparison of Raisins and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and sunflower seeds:
- Both raisins and sunflower seeds are high in calories, dietary fiber, iron and potassium.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of protein.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and sunflower seeds are high in calories. Sunflower seed has 109% more calories than raisin - raisin has 296 calories per 100 grams and sunflower seed has 619 calories.
| Raisins | Sunflower Seeds | |
|---|---|---|
| Protein | 3% | 10% |
| Carbohydrates | 95% | 12% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and sunflower seed has 74% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both raisins and sunflower seeds are high in dietary fiber. Sunflower seed has 69% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
Protein
protein
Sunflower seed is an excellent source of protein and it has 583% more protein than raisin - raisin has 2.5g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and raisin has 97% less saturated fat than sunflower seed - raisin has 0.18g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Raisin has 286% more Vitamin C than sunflower seed - raisin has 5.4mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both raisins and sunflower seeds contain significant amounts of riboflavin.
| Raisins | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.112 MG | 0.325 MG |
| Riboflavin | 0.182 MG | 0.285 MG |
| Niacin | 1.114 MG | 4.198 MG |
| Pantothenic acid | 0.045 MG | 7.056 MG |
| Vitamin B6 | 0.188 MG | 0.805 MG |
| Folate | 3 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 104% more calcium than raisin - raisin has 28mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both raisins and sunflower seeds are high in iron. Sunflower seed has 163% more iron than raisin - raisin has 2.6mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both raisins and sunflower seeds are high in potassium. Raisin has 68% more potassium than sunflower seed - raisin has 825mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.079 G |
| Total | 0.037 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than raisin per 100 grams.
| Raisins | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.122 G | 37.39 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Raisins g
()
|
Daily Values (%) |
Sunflower Seeds 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 raisins or sunflower seeds contain more calories in 100 grams?Both raisins and sunflower seeds are high in calories. Sunflower seed has 110% more calories than raisin - raisin has 296 calories in 100g and sunflower seed has 619 calories.
Does raisins or sunflower seeds have more carbohydrates?
By weight, raisin is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does raisins or sunflower seeds contain more iron?
Both raisins and sunflower seeds are high in iron. Sunflower seed has 160% more iron than raisin - raisin has 2.6mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does raisins or sunflower seeds contain more potassium?
Both raisins and sunflower seeds are high in potassium. Raisin has 70% more potassium than sunflower seed - raisin has 825mg of potassium in 100 grams and sunflower seed has 491mg of potassium.