Skim Milk vs. Sunflower Seeds

Nutrition comparison of Skim Milk and Sunflower Seeds


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

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

For a quick recap of significant nutrients and differences in skim milk and sunflower seeds:

  • Both sunflower seeds and skim milk are high in calcium.
  • Skim milk has 3.1 times less carbohydrates than sunflower seed.
  • Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
  • Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of skim milk 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Skim Milk src
Image of Sunflower Seeds src

Calories and Carbs

calories

Sunflower seed is high in calories and skim milk has 95% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and skim milk has 34 calories.

Skim Milk Sunflower Seeds
Protein 40% 10%
Carbohydrates 58% 12%
Fat 2% 77%
Alcohol ~ ~

carbohydrates

Skim milk has 3.1 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and skim milk has 5g of carbohydrates.

dietary fiber

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

sugar

Sunflower seed has less sugar than skim milk - skim milk has 5.1g 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 411% more protein than skim milk - sunflower seed has 17.2g of protein per 100 grams and skim milk has 3.4g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and skim milk has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.

cholesterol

Both skim milk and sunflower seeds are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Skim milk has more Vitamin A than sunflower seed - skim milk has 61ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin D

Skim milk has more Vitamin D than sunflower seed - skim milk has 47iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Skim milk and sunflower seeds contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

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

Skim Milk Sunflower Seeds
Thiamin 0.045 MG 0.325 MG
Riboflavin 0.182 MG 0.285 MG
Niacin 0.094 MG 4.198 MG
Pantothenic acid 0.357 MG 7.056 MG
Vitamin B6 0.037 MG 0.805 MG
Folate 5 UG 238 UG
Vitamin B12 0.5 UG ~

Minerals

calcium

Both sunflower seeds and skim milk are high in calcium. Skim milk has 114% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and skim milk has 122mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 226 times more iron than skim milk - sunflower seed has 6.8mg of iron per 100 grams and skim milk has 0.03mg of iron.

potassium

Sunflower seed is an excellent source of potassium and it has 215% more potassium than skim milk - sunflower seed has 491mg of potassium per 100 grams and skim milk has 156mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Skim Milk Sunflower Seeds
alpha linoleic acid 0.001 G 0.079 G
Total 0.001 G 0.079 G

omega 6s

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

Skim Milk Sunflower Seeds
linoleic acid 0.002 G 37.39 G
Total 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

Skim Milk g

()
Daily Values (%)

Sunflower Seeds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does sunflower seeds or skim milk contain more calories in 100 grams?
Sunflower seed is high in calories and skim milk has 100% less calories than sunflower seed - sunflower seed has 619 calories in 100g and skim milk has 34 calories.

Is sunflower seeds or skim milk better for protein?
Sunflower seed is a fantastic source of protein and it has 410% more protein than skim milk - sunflower seed has 17.2g of protein per 100 grams and skim milk has 3.4g of protein.

Does sunflower seeds or skim milk have more carbohydrates?
By weight, skim milk has 3.1 times fewer carbohydrates than sunflower seed - sunflower seed has 20.6g of carbs for 100g and skim milk has 5g of carbohydrates.

Does sunflower seeds or skim milk contain more calcium?
Both sunflower seeds and skim milk are high in calcium. Skim milk has 110% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and skim milk has 122mg of calcium.

Does sunflower seeds or skim milk contain more iron?
Sunflower seed is an abundant source of iron and it has 226 times more iron than skim milk - sunflower seed has 6.8mg of iron in 100 grams and skim milk has 0.03mg of iron.

Does sunflower seeds or skim milk contain more potassium?
Sunflower seed is a rich source of potassium and it has 220% more potassium than skim milk - sunflower seed has 491mg of potassium in 100 grams and skim milk has 156mg of potassium.