Seeds, sunflower seed, kernel, raw vs Seeds, flaxseed
Nutrition comparison per 100 g.
Seeds, sunflower seed, kernel, raw
609 kcal
Seeds, flaxseed
534 kcal
Calories
609 kcal
534 kcal
Protein
18.9 g
18.3 g
Carbs
24.5 g
28.9 g
Fiber
7.2 g
27.3 g
Sugars
~
1.6 g
Fat
48.4 g
42.2 g
Sodium
0 mg
30 mg
Key takeaways
- Seeds, flaxseed has 12% fewer calories (534 kcal vs 609 kcal).
- Seeds, sunflower seed, kernel, raw has more protein (18.9 g vs 18.3 g).
- Seeds, sunflower seed, kernel, raw has more carbs (24.5 g vs 28.9 g).
- Seeds, flaxseed has more fiber (27.3 g vs 7.2 g).
- Seeds, flaxseed has more fat (42.2 g vs 48.4 g).
| Macronutrients | Seeds, sunflower seed, kernel, raw | Seeds, flaxseed |
|---|---|---|
| Calories | 609 kcal | 534 kcal |
| Protein | 18.9 g | 18.3 g |
| Total Fat | 48.4 g | 42.2 g |
| Total Carbohydrate | 24.5 g | 28.9 g |
| Dietary Fiber | 7.2 g | 27.3 g |
| Total Sugars | ~ | 1.6 g |
| Water | 4.9 g | 7.0 g |
| Carbohydrates | Seeds, sunflower seed, kernel, raw | Seeds, flaxseed |
|---|---|---|
| Total Carbohydrate | 24.5 g | 28.9 g |
| Dietary Fiber | 7.2 g | 27.3 g |
| Total Sugars | ~ | 1.6 g |
| Fats & Fatty Acids | Seeds, sunflower seed, kernel, raw | Seeds, flaxseed |
|---|---|---|
| Total Fat | 48.4 g | 42.2 g |
| Saturated Fat | ~ | 3.7 g |
| Monounsaturated Fat | ~ | 7.5 g |
| Polyunsaturated Fat | ~ | 28.7 g |
| Omega-3 Fatty Acids | ~ | 22,813.0 mg |
| Omega-6 Fatty Acids | ~ | 5,903.0 mg |
| Protein & Amino Acids | Seeds, sunflower seed, kernel, raw | Seeds, flaxseed |
|---|---|---|
| Protein | 18.9 g | 18.3 g |
| Histidine | ~ | 472.0 mg |
| Isoleucine | ~ | 896.0 mg |
| Leucine | ~ | 1,235.0 mg |
| Lysine | ~ | 862.0 mg |
| Methionine | ~ | 370.0 mg |
| Phenylalanine | ~ | 957.0 mg |
| Threonine | ~ | 766.0 mg |
| Tryptophan | ~ | 297.0 mg |
| Valine | ~ | 1,072.0 mg |
| Alanine | ~ | 925.0 mg |
| Arginine | ~ | 1,925.0 mg |
| Aspartic Acid | ~ | 2,046.0 mg |
| Cystine | ~ | 340.0 mg |
| Glutamic Acid | ~ | 4,039.0 mg |
| Glycine | ~ | 1,248.0 mg |
| Proline | ~ | 806.0 mg |
| Serine | ~ | 970.0 mg |
| Tyrosine | ~ | 493.0 mg |
| Vitamins | Seeds, sunflower seed, kernel, raw | Seeds, flaxseed |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 0.6 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 0.3 mg |
| Vitamin K | ~ | 4.3 mcg |
| Thiamin (B1) | ~ | 1.6 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | ~ | 3.1 mg |
| Vitamin B6 | ~ | 0.5 mg |
| Folate (B9) | ~ | 87.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 1.0 mg |
| Choline | ~ | 78.7 mg |
| Betaine | ~ | 3.1 mg |
| Minerals | Seeds, sunflower seed, kernel, raw | Seeds, flaxseed |
|---|---|---|
| Calcium | 115.6 mg | 255.0 mg |
| Iron | 4.4 mg | 5.7 mg |
| Magnesium | 301.9 mg | 392.0 mg |
| Phosphorus | 732.0 mg | 642.0 mg |
| Potassium | 656.8 mg | 813.0 mg |
| Sodium | 0.0 mg | 30.0 mg |
| Zinc | 5.6 mg | 4.3 mg |
| Copper | 1.9 mg | 1.2 mg |
| Manganese | 2.6 mg | 2.5 mg |
| Selenium | 17.8 mcg | 25.4 mcg |
| Sterols | Seeds, sunflower seed, kernel, raw | Seeds, flaxseed |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Campesterol | ~ | 45.0 mg |
| Stigmasterol | ~ | 11.0 mg |
| Beta-sitosterol | ~ | 90.0 mg |
| Other | Seeds, sunflower seed, kernel, raw | Seeds, flaxseed |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 3.3 g | 3.7 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed, kernel, raw or Seeds, flaxseed?
Seeds, flaxseed has fewer calories: 609 kcal for Seeds, sunflower seed, kernel, raw vs 534 kcal for Seeds, flaxseed per 100 g.
Which has more protein, Seeds, sunflower seed, kernel, raw or Seeds, flaxseed?
Seeds, sunflower seed, kernel, raw has more protein: 18.9 g for Seeds, sunflower seed, kernel, raw vs 18.3 g for Seeds, flaxseed per 100 g.
Which has more fiber, Seeds, sunflower seed, kernel, raw or Seeds, flaxseed?
Seeds, flaxseed has more fiber: 7.2 g for Seeds, sunflower seed, kernel, raw vs 27.3 g for Seeds, flaxseed per 100 g.
Is Seeds, sunflower seed, kernel, raw or Seeds, flaxseed healthier?
Seeds, flaxseed is lower in calories, and Seeds, sunflower seed, kernel, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.