Sunflower seeds vs. Flax seeds — In-Depth Nutrition Comparison
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What are the main differences between sunflower seeds and flax seeds?
- Sunflower seeds are richer in vitamin E, vitamin B6, copper, selenium, folate, and vitamin B3, yet flax seeds are richer in fiber, manganese, calcium, and magnesium.
- Sunflower seeds' daily need coverage for vitamin E is 232% higher.
- Sunflower seeds have 3 times more vitamin B6 than flax seeds. Sunflower seeds have 1.345mg of vitamin B6, while flax seeds have 0.473mg.
We used Seeds, sunflower seed kernels, dried and Seeds, flaxseed types in this comparison.
Infographic
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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.
| Contains more CopperCopper | +47.5% |
| Contains more ZincZinc | +15.2% |
| Contains less SodiumSodium | -70% |
| Contains more SeleniumSelenium | +108.7% |
| Contains more MagnesiumMagnesium | +20.6% |
| Contains more CalciumCalcium | +226.9% |
| Contains more PotassiumPotassium | +26% |
| Contains more ManganeseManganese | +27.3% |
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.
| Contains more Vitamin CVitamin C | +133.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +11245.2% |
| Contains more Vitamin B2Vitamin B2 | +120.5% |
| Contains more Vitamin B3Vitamin B3 | +170.6% |
| Contains more Vitamin B5Vitamin B5 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +184.4% |
| Contains more FolateFolate | +160.9% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +42.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.31mg | 232% |
| Fiber | 8.6g | 27.3g | 75% |
| Vitamin B6 | 1.345mg | 0.473mg | 67% |
| Copper | 1.8mg | 1.22mg | 64% |
| Selenium | 53µg | 25.4µg | 50% |
| Polyunsaturated fat | 23.137g | 28.73g | 37% |
| Folate | 227µg | 87µg | 35% |
| Vitamin B3 | 8.335mg | 3.08mg | 33% |
| Monounsaturated fat | 18.528g | 7.527g | 28% |
| Manganese | 1.95mg | 2.482mg | 23% |
| Calcium | 78mg | 255mg | 18% |
| Magnesium | 325mg | 392mg | 16% |
| Vitamin B2 | 0.355mg | 0.161mg | 15% |
| Fats | 51.46g | 42.16g | 14% |
| Vitamin B1 | 1.48mg | 1.644mg | 14% |
| Zinc | 5mg | 4.34mg | 6% |
| Iron | 5.25mg | 5.73mg | 6% |
| Potassium | 645mg | 813mg | 5% |
| Protein | 20.78g | 18.29g | 5% |
| Choline | 55.1mg | 78.7mg | 4% |
| Vitamin K | 0µg | 4.3µg | 4% |
| Saturated fat | 4.455g | 3.663g | 4% |
| Calories | 584kcal | 534kcal | 3% |
| Vitamin B5 | 1.13mg | 0.985mg | 3% |
| Phosphorus | 660mg | 642mg | 3% |
| Carbs | 20g | 28.88g | 3% |
| Sodium | 9mg | 30mg | 1% |
| Vitamin C | 1.4mg | 0.6mg | 1% |
| Net carbs | 11.4g | 1.58g | N/A |
| Sugar | 2.62g | 1.55g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0.297mg | 0% |
| Threonine | 0.928mg | 0.766mg | 0% |
| Isoleucine | 1.139mg | 0.896mg | 0% |
| Leucine | 1.659mg | 1.235mg | 0% |
| Lysine | 0.937mg | 0.862mg | 0% |
| Methionine | 0.494mg | 0.37mg | 0% |
| Phenylalanine | 1.169mg | 0.957mg | 0% |
| Valine | 1.315mg | 1.072mg | 0% |
| Histidine | 0.632mg | 0.472mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +13.6% |
| Contains more FatsFats | +22.1% |
| Contains more CarbsCarbs | +44.4% |
| Contains more WaterWater | +47.1% |
| Contains more OtherOther | +22.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +146.2% |
| Contains less Sat. FatSaturated fat | -17.8% |
| Contains more Poly. FatPolyunsaturated fat | +24.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +117.4% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
