Whole Wheat Bread vs. Sunflower Seeds
Nutrition comparison of Whole Wheat Bread and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and sunflower seeds:
- Both whole wheat bread and sunflower seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sunflower seed has more riboflavin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and sunflower seeds are high in calories. Sunflower seed has 134% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and sunflower seed has 619 calories.
| Whole Wheat Bread | Sunflower Seeds | |
|---|---|---|
| Protein | 20% | 10% |
| Carbohydrates | 65% | 12% |
| Fat | 14% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and sunflower seed has 52% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Both whole wheat bread and sunflower seeds are high in dietary fiber. Sunflower seed has 55% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both whole wheat bread and sunflower seeds are high in protein. Sunflower seed has 29% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and whole wheat bread has 85% less saturated fat than sunflower seed - whole wheat bread has 0.87g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and sunflower seeds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin E
Whole wheat bread has more Vitamin E than sunflower seed - whole wheat bread has 0.37mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Whole wheat bread and sunflower seeds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both whole wheat bread and sunflower seeds contain significant amounts of thiamin and niacin.
| Whole Wheat Bread | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.279 MG | 0.325 MG |
| Riboflavin | 0.131 MG | 0.285 MG |
| Niacin | 4.042 MG | 4.198 MG |
| Pantothenic acid | 0.336 MG | 7.056 MG |
| Vitamin B6 | 0.263 MG | 0.805 MG |
| Folate | 75 UG | 238 UG |
Minerals
calcium
Both whole wheat bread and sunflower seeds are high in calcium. Whole wheat bread has 81% more calcium than sunflower seed - whole wheat bread has 103mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Both whole wheat bread and sunflower seeds are high in iron. Sunflower seed has 172% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both whole wheat bread and sunflower seeds are high in potassium. Sunflower seed has 113% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Whole Wheat Bread | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.079 G |
| Total | 0.205 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 37.39 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 whole wheat bread or sunflower seeds contain more calories in 100 grams?Both whole wheat bread and sunflower seeds are high in calories. Sunflower seed has 130% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and sunflower seed has 619 calories.
Does whole wheat bread or sunflower seeds have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does whole wheat bread or sunflower seeds contain more calcium?
Both whole wheat bread and sunflower seeds are high in calcium. Whole wheat bread has 80% more calcium than sunflower seed - whole wheat bread has 103mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does whole wheat bread or sunflower seeds contain more iron?
Both whole wheat bread and sunflower seeds are high in iron. Sunflower seed has 170% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does whole wheat bread or sunflower seeds contain more potassium?
Both whole wheat bread and sunflower seeds are high in potassium. Sunflower seed has 110% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and sunflower seed has 491mg of potassium.