Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and whey protein powder:
Both sunflower seeds and whey protein powder are high in calories. Sunflower seed has 76% more calories than whey protein powder - sunflower seed has 619 calories per 100 grams and whey protein powder has 352 calories.
| Sunflower Seeds | Whey Protein Powder | |
|---|---|---|
| Protein | 10% | 89% |
| Carbohydrates | 12% | 7% |
| Fat | 77% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 70% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both sunflower seeds and whey protein powder are high in dietary fiber. Sunflower seed has 271% more dietary fiber than whey protein powder - sunflower seed has 11.5g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Both sunflower seeds and whey protein powder are high in protein. Whey protein powder has 354% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and whey protein powder has 78.1g of protein.
Sunflower seed is high in saturated fat and whey protein powder has 87% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Sunflower seed has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Sunflower seed has more Vitamin C than whey protein powder - sunflower seed has 1.4mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more riboflavin and Vitamin B12, however, sunflower seed contains more niacin, pantothenic acid and folate. Both sunflower seeds and whey protein powder contain significant amounts of thiamin and Vitamin B6.
| Sunflower Seeds | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.325 MG | 0.609 MG |
| Riboflavin | 0.285 MG | 2.017 MG |
| Niacin | 4.198 MG | 1.136 MG |
| Pantothenic acid | 7.056 MG | ~ |
| Vitamin B6 | 0.805 MG | 0.607 MG |
| Folate | 238 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both sunflower seeds and whey protein powder are high in calcium. Whey protein powder has 723% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Sunflower seed is an excellent source of iron and it has 503% more iron than whey protein powder - sunflower seed has 6.8mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both sunflower seeds and whey protein powder are high in potassium. Sunflower seed is very similar to sunflower seed for potassium - sunflower seed has 491mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Sunflower Seeds | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.034 G |
| Total | 0.079 G | 0.034 G |
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than whey protein powder per 100 grams.
| Sunflower Seeds | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 37.39 G | 0.264 G |
| Total | 37.39 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Sunflower Seeds g
()
|
Daily Values (%) |
Whey Protein Powder 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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||