Sunflower Seeds vs. Raw Pork

Nutrition comparison of Sunflower Seeds and Raw Pork


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

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

For a quick recap of significant nutrients and differences in sunflower seeds and raw pork:

  • Both raw pork and sunflower seeds are high in calories, potassium, protein and saturated fat.
  • Raw pork has more thiamin and Vitamin B12, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate.
  • Sunflower seed is a great source of calcium.
  • Sunflower seed is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of sunflower seeds and raw pork 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sunflower Seeds src
Image of Raw Pork src

Calories and Carbs

calories

Both raw pork and sunflower seeds are high in calories. Sunflower seed has 135% more calories than raw pork - raw pork has 263 calories per 100 grams and sunflower seed has 619 calories.

Sunflower Seeds Raw Pork
Protein 10% 26%
Carbohydrates 12% ~
Fat 77% 74%
Alcohol ~ ~

carbohydrates

Raw pork has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and raw pork does not contain significant amounts.

dietary fiber

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

Protein

protein

Both raw pork and sunflower seeds are high in protein. Raw pork is very similar to raw pork for protein - raw pork has 16.9g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Both raw pork and sunflower seeds are high in saturated fat. Raw pork has 32% more saturated fat than sunflower seed - raw pork has 7.9g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

cholesterol

Sunflower seed has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.

Vitamins

Vitamin C

Raw pork and sunflower seeds contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.

Vitamin A

Raw pork and sunflower seeds contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Raw pork has more thiamin and Vitamin B12, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate. Both sunflower seeds and raw pork contain significant amounts of riboflavin and niacin.

Sunflower Seeds Raw Pork
Thiamin 0.325 MG 0.732 MG
Riboflavin 0.285 MG 0.235 MG
Niacin 4.198 MG 4.338 MG
Pantothenic acid 7.056 MG 0.668 MG
Vitamin B6 0.805 MG 0.383 MG
Folate 238 UG 5 UG
Vitamin B12 ~ 0.7 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 307% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 674% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Both raw pork and sunflower seeds are high in potassium. Sunflower seed has 71% more potassium than raw pork - raw pork has 287mg 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 sunflower seeds and raw pork contain significant amounts of alpha linoleic acid (ALA).

Sunflower Seeds Raw Pork
alpha linoleic acid 0.079 G 0.07 G
Total 0.079 G 0.07 G

omega 6s

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

Sunflower Seeds Raw Pork
linoleic acid 37.39 G 1.67 G
other omega 6 ~ 0.08 G
Total 37.39 G 1.75 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 Raw Pork (Pork, fresh, ground, raw) .

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FAQ

Does raw pork or sunflower seeds contain more calories in 100 grams?
Both raw pork and sunflower seeds are high in calories. Sunflower seed has 140% more calories than raw pork - raw pork has 263 calories in 100g and sunflower seed has 619 calories.

Does raw pork or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 670% more iron than raw pork - raw pork has 0.88mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does raw pork or sunflower seeds contain more potassium?
Both raw pork and sunflower seeds are high in potassium. Sunflower seed has 70% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and sunflower seed has 491mg of potassium.