Seeds Cottonseed Flour vs Seeds Sunflower Seed Kernels

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Seeds Cottonseed Flour has more protein per 100 calories: 13.1 g against 3.36 g.
Seeds Cottonseed Flour is lighter per 100 g: 346 kcal against 587 kcal.
Seeds Cottonseed Flour leads in 33 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Seeds Sunflower Seed Kernels leads in 13 micronutrients, including Pantothenic Acid (B5), Choline, Vitamin E.

Nutrient	Seeds Cottonseed Flour	Seeds Sunflower Seed Kernels
Calories	100 kcal	100 kcal
Protein	13.1 g	3.36 g
Carbs	11.1 g	4 g
Fat	1.1 g	8.61 g
Vitamins
Vitamin A	6.37 µg	0 µg
Thiamin (B1)	0.606 mg	0.036 mg
Riboflavin (B2)	0.115 mg	0.045 mg
Niacin (B3)	1.17 mg	0.951 mg
Pantothenic Acid (B5)	0.129 mg	1.19 mg
Vitamin B6	0.222 mg	0.136 mg
Folate	66.1 µg	40.1 µg
Choline	0 mg	9.39 mg
Vitamin C	0.695 mg	0.213 mg
Vitamin E	0 mg	5.32 mg
Vitamin K	0 µg	0.494 µg
Minerals
Calcium	138 mg	13.4 mg
Iron	3.66 mg	0.688 mg
Magnesium	208 mg	21.8 mg
Phosphorus	462 mg	196 mg
Potassium	511 mg	114 mg
Sodium	10.1 mg	0.511 mg
Zinc	3.37 mg	0.894 mg
Copper	0.34 mg	0.309 mg
Manganese	0.618 mg	0.357 mg
Selenium	1.62 µg	13.4 µg
Carbohydrates
Fiber	0.868 g	1.85 g
Sugar	0 g	0.497 g
Fats
Polyunsaturated Fat	0.512 g	5.72 g
Monounsaturated Fat	0.196 g	1.5 g
Saturated Fat	0.275 g	1.05 g
Trans Fat	0 g	0.027 g
Omega-3 (ALA)	0 g	0.013 g
Omega-6 (Linoleic Acid)	0.505 g	5.71 g
Amino Acids
Histidine	0.414 g	0.093 g
Isoleucine	0.475 g	0.168 g
Leucine	0.897 g	0.244 g
Lysine	0.667 g	0.138 g
Methionine	0.213 g	0.073 g
Cystine	0.344 g	0.066 g
Phenylalanine	0.818 g	0.172 g
Tyrosine	0.475 g	0.098 g
Threonine	0.486 g	0.137 g
Tryptophan	0.198 g	0.051 g
Valine	0.674 g	0.194 g
Arginine	1.77 g	0.354 g
Alanine	0.609 g	0.165 g
Serine	1.43 g	0.36 g
Proline	3.3 g	0.822 g
Glycine	0.638 g	0.216 g
Aspartic Acid	0.56 g	0.174 g
Glutamic Acid	0.657 g	0.158 g

Nutrient	Seeds Cottonseed Flour	Seeds Sunflower Seed Kernels
Calories	346 kcal	587 kcal
Protein	45.4 g	19.7 g
Carbs	38.3 g	23.5 g
Fat	3.81 g	50.6 g
Vitamins
Vitamin A	22 µg	0 µg
Thiamin (B1)	2.1 mg	0.213 mg
Riboflavin (B2)	0.398 mg	0.263 mg
Niacin (B3)	4.05 mg	5.59 mg
Pantothenic Acid (B5)	0.447 mg	6.99 mg
Vitamin B6	0.767 mg	0.798 mg
Folate	229 µg	236 µg
Choline	0 mg	55.1 mg
Vitamin C	2.4 mg	1.25 mg
Vitamin E	0 mg	31.2 mg
Vitamin K	0 µg	2.9 µg
Minerals
Calcium	476 mg	78.5 mg
Iron	12.7 mg	4.04 mg
Magnesium	719 mg	128 mg
Phosphorus	1,595 mg	1,150 mg
Potassium	1,765 mg	667 mg
Sodium	35 mg	3 mg
Zinc	11.7 mg	5.25 mg
Copper	1.18 mg	1.82 mg
Manganese	2.14 mg	2.1 mg
Selenium	5.6 µg	78.8 µg
Carbohydrates
Fiber	3 g	10.9 g
Sugar	0 g	2.92 g
Fats
Polyunsaturated Fat	1.77 g	33.6 g
Monounsaturated Fat	0.676 g	8.78 g
Saturated Fat	0.95 g	6.15 g
Trans Fat	0 g	0.158 g
Omega-3 (ALA)	0 g	0.076 g
Omega-6 (Linoleic Acid)	1.75 g	33.5 g
Amino Acids
Histidine	1.43 g	0.546 g
Isoleucine	1.64 g	0.984 g
Leucine	3.1 g	1.44 g
Lysine	2.31 g	0.81 g
Methionine	0.737 g	0.428 g
Cystine	1.19 g	0.39 g
Phenylalanine	2.83 g	1.01 g
Tyrosine	1.64 g	0.576 g
Threonine	1.68 g	0.803 g
Tryptophan	0.685 g	0.301 g
Valine	2.33 g	1.14 g
Arginine	6.13 g	2.08 g
Alanine	2.11 g	0.966 g
Serine	4.94 g	2.12 g
Proline	11.4 g	4.83 g
Glycine	2.21 g	1.27 g
Aspartic Acid	1.94 g	1.02 g
Glutamic Acid	2.27 g	0.93 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Seeds Cottonseed Flour and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.