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.
Detailed nutritional comparison of sunflower seeds and zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sunflower Seeds src
Image of Zucchini src

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 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 Sunflower Seeds or Zucchini .

Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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.