Wheat Flour vs. Sunflower Seeds

Nutrition comparison of Wheat Flour and Sunflower Seeds


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

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

For a quick recap of significant nutrients and differences in wheat flour and sunflower seeds:

  • Both wheat flour and sunflower seeds are high in calories, dietary fiber, iron and protein.
  • Sunflower seed is a great source of calcium.
  • Sunflower seed is an excellent source of potassium.
  • Wheat flour has more thiamin, however, sunflower seed contains more pantothenic acid and Vitamin B6.
Detailed nutritional comparison of wheat flour 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: Wheat Flour (Wheat flour, white, bread, enriched) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both wheat flour and sunflower seeds are high in calories. Sunflower seed has 71% more calories than wheat flour - wheat flour has 361 calories per 100 grams and sunflower seed has 619 calories.

Wheat Flour Sunflower Seeds
Protein 14% 10%
Carbohydrates 82% 12%
Fat 4% 77%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and sunflower seed has 72% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Both wheat flour and sunflower seeds are high in dietary fiber. Sunflower seed has 379% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

sugar

Wheat flour and sunflower seeds contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Both wheat flour and sunflower seeds are high in protein. Sunflower seed has 44% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and wheat flour has 96% less saturated fat than sunflower seed - wheat flour has 0.24g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Wheat flour and sunflower seeds contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Wheat flour has more Vitamin E than sunflower seed - wheat flour has 0.4mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Wheat flour and sunflower seeds contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Wheat flour has more thiamin, however, sunflower seed contains more pantothenic acid and Vitamin B6. Both wheat flour and sunflower seeds contain significant amounts of riboflavin, niacin and folate.

Wheat Flour Sunflower Seeds
Thiamin 0.812 MG 0.325 MG
Riboflavin 0.512 MG 0.285 MG
Niacin 7.554 MG 4.198 MG
Pantothenic acid 0.438 MG 7.056 MG
Vitamin B6 0.037 MG 0.805 MG
Folate 183 UG 238 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 280% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Both wheat flour and sunflower seeds are high in iron. Sunflower seed has 54% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Sunflower seed is an excellent source of potassium and it has 391% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Sunflower Seeds
alpha linoleic acid 0.043 G 0.079 G
Total 0.043 G 0.079 G

omega 6s

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

Wheat Flour Sunflower Seeds
linoleic acid 0.685 G 37.39 G
Total 0.685 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 Wheat Flour or Sunflower Seeds .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does wheat flour or sunflower seeds contain more calories in 100 grams?
Both wheat flour and sunflower seeds are high in calories. Sunflower seed has 70% more calories than wheat flour - wheat flour has 361 calories in 100g and sunflower seed has 619 calories.

Does wheat flour or sunflower seeds have more carbohydrates?
By weight, wheat flour is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.

Does wheat flour or sunflower seeds contain more iron?
Both wheat flour and sunflower seeds are high in iron. Sunflower seed has 50% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does wheat flour or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 390% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and sunflower seed has 491mg of potassium.