Seeds, sunflower seed kernels, toasted, without salt vs Seeds, flaxseed
Nutrition comparison per 100 g.
Seeds, sunflower seed kernels, toasted, without salt
619 kcal
Seeds, flaxseed
534 kcal
Calories
619 kcal
534 kcal
Protein
17.2 g
18.3 g
Carbs
20.6 g
28.9 g
Fiber
11.5 g
27.3 g
Sugars
~
1.6 g
Fat
56.8 g
42.2 g
Sodium
3 mg
30 mg
Key takeaways
- Seeds, flaxseed has 14% fewer calories (534 kcal vs 619 kcal).
- Seeds, flaxseed has more protein (18.3 g vs 17.2 g).
- Seeds, sunflower seed kernels, toasted, without salt has more carbs (20.6 g vs 28.9 g).
- Seeds, flaxseed has more fiber (27.3 g vs 11.5 g).
- Seeds, flaxseed has more fat (42.2 g vs 56.8 g).
| Macronutrients | Seeds, sunflower seed kernels, toasted, without salt | Seeds, flaxseed |
|---|---|---|
| Calories | 619 kcal | 534 kcal |
| Protein | 17.2 g | 18.3 g |
| Total Fat | 56.8 g | 42.2 g |
| Total Carbohydrate | 20.6 g | 28.9 g |
| Dietary Fiber | 11.5 g | 27.3 g |
| Total Sugars | ~ | 1.6 g |
| Water | 1.0 g | 7.0 g |
| Carbohydrates | Seeds, sunflower seed kernels, toasted, without salt | Seeds, flaxseed |
|---|---|---|
| Total Carbohydrate | 20.6 g | 28.9 g |
| Dietary Fiber | 11.5 g | 27.3 g |
| Total Sugars | ~ | 1.6 g |
| Fats & Fatty Acids | Seeds, sunflower seed kernels, toasted, without salt | Seeds, flaxseed |
|---|---|---|
| Total Fat | 56.8 g | 42.2 g |
| Saturated Fat | 6.0 g | 3.7 g |
| Monounsaturated Fat | 10.8 g | 7.5 g |
| Polyunsaturated Fat | 37.5 g | 28.7 g |
| Omega-3 Fatty Acids | 79.0 mg | 22,813.0 mg |
| Omega-6 Fatty Acids | 37,390.0 mg | 5,903.0 mg |
| Protein & Amino Acids | Seeds, sunflower seed kernels, toasted, without salt | Seeds, flaxseed |
|---|---|---|
| Protein | 17.2 g | 18.3 g |
| Histidine | 477.0 mg | 472.0 mg |
| Isoleucine | 861.0 mg | 896.0 mg |
| Leucine | 1,254.0 mg | 1,235.0 mg |
| Lysine | 708.0 mg | 862.0 mg |
| Methionine | 374.0 mg | 370.0 mg |
| Phenylalanine | 883.0 mg | 957.0 mg |
| Threonine | 702.0 mg | 766.0 mg |
| Tryptophan | 263.0 mg | 297.0 mg |
| Valine | 994.0 mg | 1,072.0 mg |
| Alanine | 844.0 mg | 925.0 mg |
| Arginine | 1,816.0 mg | 1,925.0 mg |
| Aspartic Acid | 1,848.0 mg | 2,046.0 mg |
| Cystine | 341.0 mg | 340.0 mg |
| Glutamic Acid | 4,216.0 mg | 4,039.0 mg |
| Glycine | 1,104.0 mg | 1,248.0 mg |
| Proline | 893.0 mg | 806.0 mg |
| Serine | 812.0 mg | 970.0 mg |
| Tyrosine | 503.0 mg | 493.0 mg |
| Vitamins | Seeds, sunflower seed kernels, toasted, without salt | Seeds, flaxseed |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 1.4 mg | 0.6 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.3 mg |
| Vitamin K | ~ | 4.3 mcg |
| Thiamin (B1) | 0.3 mg | 1.6 mg |
| Riboflavin (B2) | 0.3 mg | 0.2 mg |
| Niacin (B3) | 4.2 mg | 3.1 mg |
| Vitamin B6 | 0.8 mg | 0.5 mg |
| Folate (B9) | 238.0 mcg | 87.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 7.1 mg | 1.0 mg |
| Choline | ~ | 78.7 mg |
| Betaine | ~ | 3.1 mg |
| Minerals | Seeds, sunflower seed kernels, toasted, without salt | Seeds, flaxseed |
|---|---|---|
| Calcium | 57.0 mg | 255.0 mg |
| Iron | 6.8 mg | 5.7 mg |
| Magnesium | 129.0 mg | 392.0 mg |
| Phosphorus | 1,158.0 mg | 642.0 mg |
| Potassium | 491.0 mg | 813.0 mg |
| Sodium | 3.0 mg | 30.0 mg |
| Zinc | 5.3 mg | 4.3 mg |
| Copper | 1.8 mg | 1.2 mg |
| Manganese | 2.1 mg | 2.5 mg |
| Selenium | ~ | 25.4 mcg |
| Sterols | Seeds, sunflower seed kernels, toasted, without salt | Seeds, flaxseed |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 45.0 mg |
| Stigmasterol | ~ | 11.0 mg |
| Beta-sitosterol | ~ | 90.0 mg |
| Other | Seeds, sunflower seed kernels, toasted, without salt | Seeds, flaxseed |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 4.4 g | 3.7 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed kernels, toasted, without salt or Seeds, flaxseed?
Seeds, flaxseed has fewer calories: 619 kcal for Seeds, sunflower seed kernels, toasted, without salt vs 534 kcal for Seeds, flaxseed per 100 g.
Which has more protein, Seeds, sunflower seed kernels, toasted, without salt or Seeds, flaxseed?
Seeds, flaxseed has more protein: 17.2 g for Seeds, sunflower seed kernels, toasted, without salt vs 18.3 g for Seeds, flaxseed per 100 g.
Which has more fiber, Seeds, sunflower seed kernels, toasted, without salt or Seeds, flaxseed?
Seeds, flaxseed has more fiber: 11.5 g for Seeds, sunflower seed kernels, toasted, without salt vs 27.3 g for Seeds, flaxseed per 100 g.
Is Seeds, sunflower seed kernels, toasted, without salt or Seeds, flaxseed healthier?
Seeds, flaxseed is lower in calories, and Seeds, flaxseed is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.