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  6. Sunflower seeds vs. Flax seeds

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

Sunflower seeds vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
~equal in Iron ~5.73mg
~equal in Phosphorus ~642mg

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% 3% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 42% 29% 7% 4%
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
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
9% 19% 72%
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
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

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 Flax seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Flax seeds Opinion
Calories 584kcal 534kcal Sunflower seeds
Protein 20.78g 18.29g Sunflower seeds
Fats 51.46g 42.16g Sunflower seeds
Vitamin C 1.4mg 0.6mg Sunflower seeds
Net carbs 11.4g 1.58g Sunflower seeds
Carbs 20g 28.88g Flax seeds
Magnesium 325mg 392mg Flax seeds
Calcium 78mg 255mg Flax seeds
Potassium 645mg 813mg Flax seeds
Iron 5.25mg 5.73mg Flax seeds
Sugar 2.62g 1.55g Flax seeds
Fiber 8.6g 27.3g Flax seeds
Copper 1.8mg 1.22mg Sunflower seeds
Zinc 5mg 4.34mg Sunflower seeds
Phosphorus 660mg 642mg Sunflower seeds
Sodium 9mg 30mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.31mg Sunflower seeds
Manganese 1.95mg 2.482mg Flax seeds
Selenium 53µg 25.4µg Sunflower seeds
Vitamin B1 1.48mg 1.644mg Flax seeds
Vitamin B2 0.355mg 0.161mg Sunflower seeds
Vitamin B3 8.335mg 3.08mg Sunflower seeds
Vitamin B5 1.13mg 0.985mg Sunflower seeds
Vitamin B6 1.345mg 0.473mg Sunflower seeds
Vitamin K 0µg 4.3µg Flax seeds
Folate 227µg 87µg Sunflower seeds
Choline 55.1mg 78.7mg Flax seeds
Saturated Fat 4.455g 3.663g Flax seeds
Monounsaturated Fat 18.528g 7.527g Sunflower seeds
Polyunsaturated fat 23.137g 28.73g Flax seeds
Tryptophan 0.348mg 0.297mg Sunflower seeds
Threonine 0.928mg 0.766mg Sunflower seeds
Isoleucine 1.139mg 0.896mg Sunflower seeds
Leucine 1.659mg 1.235mg Sunflower seeds
Lysine 0.937mg 0.862mg Sunflower seeds
Methionine 0.494mg 0.37mg Sunflower seeds
Phenylalanine 1.169mg 0.957mg Sunflower seeds
Valine 1.315mg 1.072mg Sunflower seeds
Histidine 0.632mg 0.472mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds
Omega-6 - Eicosadienoic acid 0g 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
207%
Sunflower seeds
191%
Flax seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 0.792g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.