Vegetable Oil vs. Sunflower Seeds
Nutrition comparison of Vegetable 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
vegetable oil
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vegetable oil and sunflower seeds:
- Both sunflower seeds and vegetable oil are high in calories and saturated fat.
- 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.
USDA sources for nutritional information: Vegetable Oil (Vegetable oil, palm kernel) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and vegetable oil are high in calories. Vegetable oil has 39% more calories than sunflower seed - sunflower seed has 619 calories per 100 grams and vegetable oil has 862 calories.
| Vegetable Oil | Sunflower Seeds | |
|---|---|---|
| Protein | ~ | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Vegetable oil has less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than vegetable oil - sunflower seed has 11.5g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has more protein than vegetable oil - sunflower seed has 17.2g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Both sunflower seeds and vegetable oil are high in saturated fat. Vegetable oil has 37% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than vegetable oil - sunflower seed has 1.4mg of Vitamin C per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Vegetable oil has more Vitamin E than sunflower seed - vegetable oil has 3.8mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Vegetable oil has more Vitamin K than sunflower seed - vegetable oil has 24.7ug 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.
| Vegetable 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 more calcium than vegetable oil - sunflower seed has 57mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Sunflower seed is an excellent source of iron and it has more iron than vegetable oil - sunflower seed has 6.8mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Sunflower seed is an excellent source of potassium and it has more potassium than vegetable oil - sunflower seed has 491mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than vegetable oil per 100 grams.
| Vegetable Oil | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 1.6 G | 37.39 G |
| Total | 1.6 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: Vegetable Oil (Vegetable oil, palm kernel) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Vegetable Oil 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 sunflower seeds or vegetable oil contain more calories in 100 grams?Both sunflower seeds and vegetable oil are high in calories. Vegetable oil has 40% more calories than sunflower seed - sunflower seed has 619 calories in 100g and vegetable oil has 862 calories.
Does sunflower seeds or vegetable oil contain more iron?
Sunflower seed is an abundant source of iron and it has more iron than vegetable oil - sunflower seed has 6.8mg of iron in 100 grams and vegetable oil does not contain significant amounts.
Does sunflower seeds or vegetable oil contain more potassium?
Sunflower seed is a rich source of potassium and it has more potassium than vegetable oil - sunflower seed has 491mg of potassium in 100 grams and vegetable oil does not contain significant amounts.