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.
Detailed nutritional comparison of vegetable 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: 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.


Image of Vegetable Oil src
Image of Sunflower Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Vegetable Oil or Sunflower Seeds .

Note: The specific food items compared are: Vegetable Oil (Vegetable oil, palm kernel) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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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.