Sunflower Seeds vs. Zucchini
Nutrition comparison of Sunflower Seeds and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and zucchini:
- Both zucchini and sunflower seeds are high in 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 dietary fiber, iron and protein.
- Zucchini has 5.6 times less carbohydrates than sunflower seed.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and zucchini has 97% less calories than sunflower seed - zucchini has 17 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Zucchini | |
|---|---|---|
| Protein | 10% | 24% |
| Carbohydrates | 12% | 62% |
| Fat | 77% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 5.6 times less carbohydrates than sunflower seed - zucchini has 3.1g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 10 times more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Sunflower seed has less sugar than zucchini - zucchini has 2.5g 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 13 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and zucchini has 99% less saturated fat than sunflower seed - zucchini has 0.08g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 11 times more Vitamin C than sunflower seed - zucchini has 17.9mg of Vitamin C per 100 grams and sunflower seed has 1.4mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than sunflower seed - zucchini has 10ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Zucchini and sunflower seeds contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Zucchini and sunflower seeds contain similar amounts of Vitamin K - zucchini has 4.3ug 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 | Zucchini | |
|---|---|---|
| Thiamin | 0.325 MG | 0.045 MG |
| Riboflavin | 0.285 MG | 0.094 MG |
| Niacin | 4.198 MG | 0.451 MG |
| Pantothenic acid | 7.056 MG | 0.204 MG |
| Vitamin B6 | 0.805 MG | 0.163 MG |
| Folate | 238 UG | 24 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 256% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 17 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both zucchini and sunflower seeds are high in potassium. Sunflower seed has 88% more potassium than zucchini - zucchini has 261mg 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 sunflower seeds and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Sunflower Seeds | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.061 G |
| Total | 0.079 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than zucchini per 100 grams.
| Sunflower Seeds | Zucchini | |
|---|---|---|
| linoleic acid | 37.39 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 37.39 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Sunflower Seeds g
()
|
Daily Values (%) |
Zucchini 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 zucchini or sunflower seeds contain more calories in 100 grams?Sunflower seed is high in calories and zucchini has 100% less calories than sunflower seed - zucchini has 17 calories in 100g and sunflower seed has 619 calories.
Does zucchini or sunflower seeds have more carbohydrates?
By weight, zucchini has 5.6 times fewer carbohydrates than sunflower seed - zucchini has 3.1g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does zucchini or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 17 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does zucchini or sunflower seeds contain more potassium?
Both zucchini and sunflower seeds are high in potassium. Sunflower seed has 90% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and sunflower seed has 491mg of potassium.