White Bread vs. Sunflower Seeds

Nutrition comparison of White 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 white bread versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white bread and sunflower seeds:

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


Image of White Bread src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both white bread and sunflower seeds are high in calories. Sunflower seed has 160% more calories than white bread - white bread has 238 calories per 100 grams and sunflower seed has 619 calories.

White Bread Sunflower Seeds
Protein 18% 10%
Carbohydrates 74% 12%
Fat 8% 77%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and sunflower seed has 53% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Both white bread and sunflower seeds are high in dietary fiber. Sunflower seed has 25% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

sugar

Sunflower seed has less sugar than white bread - white bread has 5g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Both white bread and sunflower seeds are high in protein. Sunflower seed has 61% more protein than white bread - white bread has 10.7g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and white bread has 89% less saturated fat than sunflower seed - white bread has 0.63g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

trans fat

Both white bread and sunflower seeds are low in trans fat - white bread has 0.03g of trans fat per 100 grams and sunflower seed does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

White bread and sunflower seeds contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

White bread has more Vitamin E than sunflower seed - white bread has 0.38mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

White bread has more Vitamin K than sunflower seed - white bread has 7.7ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more pantothenic acid and Vitamin B6. Both white bread and sunflower seeds contain significant amounts of thiamin, riboflavin, niacin and folate.

White Bread Sunflower Seeds
Thiamin 0.51 MG 0.325 MG
Riboflavin 0.255 MG 0.285 MG
Niacin 4.455 MG 4.198 MG
Pantothenic acid 0.455 MG 7.056 MG
Vitamin B6 0.08 MG 0.805 MG
Folate 127 UG 238 UG

Minerals

calcium

Both white bread and sunflower seeds are high in calcium. White bread has 11 times more calcium than sunflower seed - white bread has 684mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Both white bread and sunflower seeds are high in iron. Sunflower seed has 39% more iron than white bread - white bread has 4.9mg 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 287% more potassium than white bread - white bread has 127mg 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 white bread and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

White Bread Sunflower Seeds
alpha linoleic acid 0.083 G 0.079 G
EPA 0.003 G ~
Total 0.086 G 0.079 G

omega 6s

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

White Bread Sunflower Seeds
other omega 6 0.002 G ~
linoleic acid 0.879 G 37.39 G
Total 0.881 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 White Bread or Sunflower Seeds .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does white bread or sunflower seeds contain more calories in 100 grams?
Both white bread and sunflower seeds are high in calories. Sunflower seed has 160% more calories than white bread - white bread has 238 calories in 100g and sunflower seed has 619 calories.

Does white bread or sunflower seeds have more carbohydrates?
By weight, white bread is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.

Does white bread or sunflower seeds contain more calcium?
Both white bread and sunflower seeds are high in calcium. White bread has 11 times more calcium than sunflower seed - white bread has 684mg of calcium in 100 grams and sunflower seed has 57mg of calcium.

Does white bread or sunflower seeds contain more iron?
Both white bread and sunflower seeds are high in iron. Sunflower seed has 40% more iron than white bread - white bread has 4.9mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does white bread or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 290% more potassium than white bread - white bread has 127mg of potassium in 100 grams and sunflower seed has 491mg of potassium.

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