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  6. Sunflower seeds vs. Flaxseed oil

Sunflower seeds vs. Flaxseed oil — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and flaxseed oil

  • Flaxseed oil has less vitamin E, copper, phosphorus, manganese, magnesium, iron, zinc, potassium, and calcium than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 230% more than flaxseed oil.
  • Sunflower seeds have 27 times more copper than flaxseed oil. While sunflower seeds have 1.8mg of copper, flaxseed oil has only 0.067mg.
  • Sunflower seeds have less saturated fat.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Sunflower seeds vs Flaxseed oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains more MagnesiumMagnesium +2066.7%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +1980.6%
Contains more IronIron +1444.1%
Contains more CopperCopper +2586.6%
Contains more ZincZinc +1512.9%
Contains more PhosphorusPhosphorus +2344.4%
Contains more ManganeseManganese +1283%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4853.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +5516.2%
Contains more CarbsCarbs +5028.2%
Contains more WaterWater +2856.3%
Contains more OtherOther +4228.6%
Contains more FatsFats +92.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated fat -50.8%
Contains more Mono. FatMonounsaturated fat +11.4%
Contains more Poly. FatPolyunsaturated fat +180.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Flaxseed oil
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Flaxseed oil DV% diff.
Polyunsaturated fat 23.137g 64.876g 278%
Vitamin E 35.17mg 0.71mg 230%
Copper 1.8mg 0.067mg 193%
Vitamin B1 1.48mg 123%
Vitamin B6 1.345mg 103%
Selenium 53µg 96%
Phosphorus 660mg 27mg 90%
Manganese 1.95mg 0.141mg 79%
Magnesium 325mg 15mg 74%
Fats 51.46g 99.01g 73%
Iron 5.25mg 0.34mg 61%
Folate 227µg 57%
Vitamin B3 8.335mg 52%
Zinc 5mg 0.31mg 43%
Protein 20.78g 0.37g 41%
Fiber 8.6g 34%
Vitamin B2 0.355mg 27%
Vitamin B5 1.13mg 23%
Saturated fat 4.455g 9.047g 21%
Potassium 645mg 31mg 18%
Calories 584kcal 878kcal 15%
Choline 55.1mg 10%
Calcium 78mg 9mg 7%
Carbs 20g 0.39g 7%
Monounsaturated fat 18.528g 20.634g 5%
Vitamin K 0µg 3.3µg 3%
Vitamin C 1.4mg 2%
Net carbs 11.4g 0.39g N/A
Sugar 2.62g N/A
Sodium 9mg 6mg 0%
Vitamin A 3µg 0%
Trans fat 0.184g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0g 0.034g N/A
Omega-6 - Linoleic acid 15.679g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Flaxseed oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
146%
Sunflower seeds
2%
Flaxseed oil
Minerals Daily Need Coverage Score
207%
Sunflower seeds
9%
Flaxseed oil

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 4.592g)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Flaxseed oil
Flaxseed oil is lower in glycemic index (difference - 20)
Which food is cheaper?
Flaxseed oil
Flaxseed oil is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.