Flaxseed vs Sunflower Seed Kernels
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Per 100 calories
| Nutrient | Flaxseed | Sunflower Seed Kernels |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.3 g | 3.36 g |
| Carbs | 6.31 g | 4 g |
| Fat | 6.84 g | 8.61 g |
| Vitamins | ||
| Thiamin (B1) | 0.099 mg | 0.036 mg |
| Riboflavin (B2) | 0 mg | 0.045 mg |
| Niacin (B3) | 0.69 mg | 0.951 mg |
| Pantothenic Acid (B5) | 0 mg | 1.19 mg |
| Vitamin B6 | 0.072 mg | 0.136 mg |
| Folate | 7.6 µg | 40.1 µg |
| Choline | 0 mg | 9.39 mg |
| Vitamin C | 0 mg | 0.213 mg |
| Vitamin E | 0 mg | 5.32 mg |
| Vitamin K | 0.675 µg | 0.494 µg |
| Minerals | ||
| Calcium | 42.2 mg | 13.4 mg |
| Iron | 1.06 mg | 0.688 mg |
| Magnesium | 68.3 mg | 21.8 mg |
| Phosphorus | 102 mg | 196 mg |
| Potassium | 146 mg | 114 mg |
| Sodium | 6.73 mg | 0.511 mg |
| Zinc | 0.87 mg | 0.894 mg |
| Copper | 0.246 mg | 0.309 mg |
| Manganese | 0.44 mg | 0.357 mg |
| Selenium | 25 µg | 13.4 µg |
| Carbohydrates | ||
| Fiber | 4.24 g | 1.85 g |
| Sugar | 0 g | 0.497 g |
| Fats | ||
| Polyunsaturated Fat | 4.53 g | 5.72 g |
| Monounsaturated Fat | 1.09 g | 1.5 g |
| Saturated Fat | 0.602 g | 1.05 g |
| Trans Fat | 0 g | 0.027 g |
| Omega-3 (ALA) | 3.56 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 0 g | 5.71 g |
| Amino Acids | ||
| Histidine | 0.094 g | 0.093 g |
| Isoleucine | 0.172 g | 0.168 g |
| Leucine | 0.253 g | 0.244 g |
| Lysine | 0.171 g | 0.138 g |
| Methionine | 0.074 g | 0.073 g |
| Cystine | 0 g | 0.066 g |
| Phenylalanine | 0.206 g | 0.172 g |
| Tyrosine | 0.105 g | 0.098 g |
| Threonine | 0.171 g | 0.137 g |
| Tryptophan | 0.055 g | 0.051 g |
| Valine | 0.209 g | 0.194 g |
| Arginine | 0.406 g | 0.354 g |
| Alanine | 0.198 g | 0.165 g |
| Serine | 0.424 g | 0.36 g |
| Proline | 0.89 g | 0.822 g |
| Glycine | 0.255 g | 0.216 g |
| Aspartic Acid | 0.16 g | 0.174 g |
| Glutamic Acid | 0.209 g | 0.158 g |
Per 100 grams
| Nutrient | Flaxseed | Sunflower Seed Kernels |
|---|---|---|
| Calories | 545 kcal | 587 kcal |
| Protein | 18 g | 19.7 g |
| Carbs | 34.4 g | 23.5 g |
| Fat | 37.3 g | 50.6 g |
| Vitamins | ||
| Thiamin (B1) | 0.537 mg | 0.213 mg |
| Riboflavin (B2) | 0 mg | 0.263 mg |
| Niacin (B3) | 3.76 mg | 5.59 mg |
| Pantothenic Acid (B5) | 0 mg | 6.99 mg |
| Vitamin B6 | 0.393 mg | 0.798 mg |
| Folate | 41.4 µg | 236 µg |
| Choline | 0 mg | 55.1 mg |
| Vitamin C | 0 mg | 1.25 mg |
| Vitamin E | 0 mg | 31.2 mg |
| Vitamin K | 3.68 µg | 2.9 µg |
| Minerals | ||
| Calcium | 230 mg | 78.5 mg |
| Iron | 5.78 mg | 4.04 mg |
| Magnesium | 372 mg | 128 mg |
| Phosphorus | 556 mg | 1,150 mg |
| Potassium | 793 mg | 667 mg |
| Sodium | 36.7 mg | 3 mg |
| Zinc | 4.74 mg | 5.25 mg |
| Copper | 1.34 mg | 1.82 mg |
| Manganese | 2.4 mg | 2.1 mg |
| Selenium | 136 µg | 78.8 µg |
| Carbohydrates | ||
| Fiber | 23.1 g | 10.9 g |
| Sugar | 0 g | 2.92 g |
| Fats | ||
| Polyunsaturated Fat | 24.7 g | 33.6 g |
| Monounsaturated Fat | 5.94 g | 8.78 g |
| Saturated Fat | 3.28 g | 6.15 g |
| Trans Fat | 0 g | 0.158 g |
| Omega-3 (ALA) | 19.4 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 0 g | 33.5 g |
| Amino Acids | ||
| Histidine | 0.514 g | 0.546 g |
| Isoleucine | 0.938 g | 0.984 g |
| Leucine | 1.38 g | 1.44 g |
| Lysine | 0.932 g | 0.81 g |
| Methionine | 0.402 g | 0.428 g |
| Cystine | 0 g | 0.39 g |
| Phenylalanine | 1.12 g | 1.01 g |
| Tyrosine | 0.572 g | 0.576 g |
| Threonine | 0.931 g | 0.803 g |
| Tryptophan | 0.301 g | 0.301 g |
| Valine | 1.14 g | 1.14 g |
| Arginine | 2.21 g | 2.08 g |
| Alanine | 1.08 g | 0.966 g |
| Serine | 2.31 g | 2.12 g |
| Proline | 4.85 g | 4.83 g |
| Glycine | 1.39 g | 1.27 g |
| Aspartic Acid | 0.872 g | 1.02 g |
| Glutamic Acid | 1.14 g | 0.93 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flaxseed and Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.