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Sunflower seeds vs. Oats — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and oats

  • Sunflower seeds are richer in copper, vitamin B6, vitamin B1, vitamin B3, folate, magnesium, phosphorus, and vitamin B2, yet oats are richer in manganese.
  • Daily need coverage for copper for sunflower seeds is 130% higher.
  • Sunflower seeds contain 11 times more vitamin B6 than oats. Sunflower seeds contain 1.345mg of vitamin B6, while oats contain 0.119mg.
  • Oats contain less saturated fat.
  • Sunflower seeds have a lower glycemic index than oats.

Food types used in this article are Seeds, sunflower seed kernels, dried and Oats.

Infographic

Sunflower seeds vs Oats 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%
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +83.6%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +50.3%
Contains more IronIron +11.2%
Contains more CopperCopper +187.5%
Contains more ZincZinc +25.9%
Contains more PhosphorusPhosphorus +26.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +152.1%

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%
Oats
1
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +94%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B3Vitamin B3 +767.3%
Contains more Vitamin B6Vitamin B6 +1030.3%
Contains more FolateFolate +305.4%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +19.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +23%
Contains more FatsFats +645.8%
Contains more OtherOther +76.2%
Contains more CarbsCarbs +231.4%
Contains more WaterWater +73.8%

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
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains more Mono. FatMonounsaturated fat +750.7%
Contains more Poly. FatPolyunsaturated fat +812.7%
Contains less Sat. FatSaturated fat -72.7%

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 Oats
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Oats DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 2.535g 137%
Copper 1.8mg 0.626mg 130%
Manganese 1.95mg 4.916mg 129%
Selenium 53µg 96%
Vitamin B6 1.345mg 0.119mg 94%
Fats 51.46g 6.9g 69%
Vitamin B1 1.48mg 0.763mg 60%
Vitamin B3 8.335mg 0.961mg 46%
Folate 227µg 56µg 43%
Monounsaturated fat 18.528g 2.178g 41%
Magnesium 325mg 177mg 35%
Phosphorus 660mg 523mg 20%
Vitamin B2 0.355mg 0.139mg 17%
Saturated fat 4.455g 1.217g 15%
Carbs 20g 66.27g 15%
Choline 55.1mg 10%
Calories 584kcal 389kcal 10%
Zinc 5mg 3.97mg 9%
Protein 20.78g 16.89g 8%
Fiber 8.6g 10.6g 8%
Iron 5.25mg 4.72mg 7%
Potassium 645mg 429mg 6%
Vitamin B5 1.13mg 1.349mg 4%
Vitamin C 1.4mg 0mg 2%
Calcium 78mg 54mg 2%
Net carbs 11.4g 55.67g N/A
Sugar 2.62g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.234mg 0%
Threonine 0.928mg 0.575mg 0%
Isoleucine 1.139mg 0.694mg 0%
Leucine 1.659mg 1.284mg 0%
Lysine 0.937mg 0.701mg 0%
Methionine 0.494mg 0.312mg 0%
Phenylalanine 1.169mg 0.895mg 0%
Valine 1.315mg 0.937mg 0%
Histidine 0.632mg 0.405mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Oats
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
30%
Oats
Minerals Daily Need Coverage Score
207%
Sunflower seeds
154%
Oats

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 3.238g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $1)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.