Sunflower Seeds vs. Yellow Corn

Nutrition comparison of Sunflower Seeds and Cooked Yellow Corn


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

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

For a quick recap of significant nutrients and differences in sunflower seeds and yellow corn:

  • Both yellow corn and sunflower seeds are high in dietary fiber and potassium.
  • 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 iron and protein.
Detailed nutritional comparison of sunflower seeds and yellow corn 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Sunflower Seeds src
Image of Yellow Corn src

Calories and Carbs

calories

Sunflower seed is high in calories and yellow corn has 84% less calories than sunflower seed - yellow corn has 96 calories per 100 grams and sunflower seed has 619 calories.

Sunflower Seeds Yellow Corn
Protein 10% 12%
Carbohydrates 12% 76%
Fat 77% 12%
Alcohol ~ ~

carbohydrates

Yellow corn and sunflower seeds contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

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

sugar

Sunflower seed has less sugar than yellow corn - yellow corn has 4.5g 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 405% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and yellow corn has 97% less saturated fat than sunflower seed - yellow corn has 0.2g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

Yellow corn has 293% more Vitamin C than sunflower seed - yellow corn has 5.5mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.

Vitamin A

Yellow corn has more Vitamin A than sunflower seed - yellow corn has 13ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Yellow corn and sunflower seeds contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Yellow corn and sunflower seeds contain similar amounts of Vitamin K - yellow corn has 0.4ug 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.

Sunflower Seeds Yellow Corn
Thiamin 0.325 MG 0.093 MG
Riboflavin 0.285 MG 0.057 MG
Niacin 4.198 MG 1.683 MG
Pantothenic acid 7.056 MG 0.792 MG
Vitamin B6 0.805 MG 0.139 MG
Folate 238 UG 23 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 18 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 14 times more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Both yellow corn and sunflower seeds are high in potassium. Sunflower seed has 125% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and sunflower seed has 491mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Sunflower Seeds Yellow Corn
alpha linoleic acid 0.079 G 0.018 G
Total 0.079 G 0.018 G

omega 6s

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

Sunflower Seeds Yellow Corn
linoleic acid 37.39 G 0.586 G
Total 37.39 G 0.586 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does yellow corn or sunflower seeds contain more calories in 100 grams?
Sunflower seed is high in calories and yellow corn has 80% less calories than sunflower seed - yellow corn has 96 calories in 100g and sunflower seed has 619 calories.

Does yellow corn or sunflower seeds have more carbohydrates?
By weight, yellow corn and sunflower seeds contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.

Does yellow corn or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 14 times more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does yellow corn or sunflower seeds contain more potassium?
Both yellow corn and sunflower seeds are high in potassium. Sunflower seed has 130% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and sunflower seed has 491mg of potassium.