Seeds Sunflower
Nuts & Seeds 12 variants
Seeds Sunflower is consistently high in these nutrients across all variants, regardless of preparation or processing.
Copper > 99% Vitamin E > 99% Phosphorus > 98% Folate > 95% Manganese > 95% Magnesium > 94% Iron > 88% Vitamin B6 > 88% Zinc > 88% Dietary Fiber > 80% Pantothenic Acid (B5) > 80% Tryptophan > 77% Niacin (B3) > 73% Calcium > 72%
Select a nutrient to see how the 12 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| sunflower seed flour, partially defatted | 48.1 | > 99% |
| sunflower seed kernels, dry roasted, with salt added | 21.0 | > 75% |
| sunflower seed kernels, dried | 20.8 | > 74% |
| sunflower seed kernels, oil roasted, with salt added | 20.1 | > 72% |
| sunflower seed kernels, oil roasted, without salt | 20.1 | > 72% |
| sunflower seed kernels from shell, dry roasted, with salt added | 19.3 | > 70% |
| sunflower seed kernels, dry roasted, without salt | 19.3 | > 70% |
| sunflower seed, kernel, raw | 18.9 | > 69% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 17.3 | > 65% |
| sunflower seed butter, without salt | 17.3 | > 65% |
| sunflower seed kernels, toasted, with salt added | 17.2 | > 65% |
| sunflower seed kernels, toasted, without salt | 17.2 | > 65% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| sunflower seed kernels, toasted, with salt added | 6.8 | > 94% |
| sunflower seed kernels, toasted, without salt | 6.8 | > 94% |
| sunflower seed flour, partially defatted | 6.6 | > 94% |
| sunflower seed kernels, dried | 5.3 | > 92% |
| sunflower seed kernels, dry roasted, with salt added | 5.2 | > 92% |
| sunflower seed, kernel, raw | 4.4 | > 90% |
| sunflower seed kernels, oil roasted, with salt added | 4.3 | > 90% |
| sunflower seed kernels, oil roasted, without salt | 4.3 | > 89% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 4.1 | > 89% |
| sunflower seed butter, without salt | 4.1 | > 89% |
| sunflower seed kernels from shell, dry roasted, with salt added | 3.8 | > 88% |
| sunflower seed kernels, dry roasted, without salt | 3.8 | > 88% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| sunflower seed kernels, dry roasted, with salt added | 358.0 | > 99% |
| sunflower seed flour, partially defatted | 346.0 | > 99% |
| sunflower seed kernels, dried | 325.0 | > 99% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 311.0 | > 99% |
| sunflower seed butter, without salt | 311.0 | > 99% |
| sunflower seed, kernel, raw | 301.9 | > 99% |
| sunflower seed kernels from shell, dry roasted, with salt added | 129.0 | > 95% |
| sunflower seed kernels, dry roasted, without salt | 129.0 | > 94% |
| sunflower seed kernels, toasted, with salt added | 129.0 | > 95% |
| sunflower seed kernels, toasted, without salt | 129.0 | > 94% |
| sunflower seed kernels, oil roasted, with salt added | 127.0 | > 94% |
| sunflower seed kernels, oil roasted, without salt | 127.0 | > 94% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| sunflower seed kernels, dry roasted, with salt added | 6.0 | > 93% |
| sunflower seed, kernel, raw | 5.6 | > 91% |
| sunflower seed kernels, toasted, with salt added | 5.3 | > 90% |
| sunflower seed kernels, toasted, without salt | 5.3 | > 90% |
| sunflower seed kernels from shell, dry roasted, with salt added | 5.3 | > 90% |
| sunflower seed kernels, dry roasted, without salt | 5.3 | > 90% |
| sunflower seed kernels, oil roasted, with salt added | 5.2 | > 90% |
| sunflower seed kernels, oil roasted, without salt | 5.2 | > 90% |
| sunflower seed kernels, dried | 5.0 | > 89% |
| sunflower seed flour, partially defatted | 5.0 | > 88% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 4.9 | > 88% |
| sunflower seed butter, without salt | 4.9 | > 88% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| sunflower seed, kernel, raw | 115.6 | > 84% |
| sunflower seed flour, partially defatted | 114.0 | > 83% |
| sunflower seed kernels, oil roasted, with salt added | 87.0 | > 79% |
| sunflower seed kernels, oil roasted, without salt | 87.0 | > 79% |
| sunflower seed kernels, dried | 78.0 | > 77% |
| sunflower seed kernels, dry roasted, with salt added | 78.0 | > 77% |
| sunflower seed kernels from shell, dry roasted, with salt added | 70.0 | > 76% |
| sunflower seed kernels, dry roasted, without salt | 70.0 | > 76% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 64.0 | > 74% |
| sunflower seed butter, without salt | 64.0 | > 74% |
| sunflower seed kernels, toasted, with salt added | 57.0 | > 72% |
| sunflower seed kernels, toasted, without salt | 57.0 | > 72% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| sunflower seed kernels from shell, dry roasted, with salt added | 850.0 | > 97% |
| sunflower seed kernels, dry roasted, without salt | 850.0 | > 97% |
| sunflower seed kernels, dry roasted, with salt added | 689.0 | > 95% |
| sunflower seed, kernel, raw | 656.8 | > 95% |
| sunflower seed kernels, dried | 645.0 | > 95% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 576.0 | > 94% |
| sunflower seed butter, without salt | 576.0 | > 94% |
| sunflower seed kernels, toasted, with salt added | 491.0 | > 91% |
| sunflower seed kernels, toasted, without salt | 491.0 | > 91% |
| sunflower seed kernels, oil roasted, with salt added | 483.0 | > 91% |
| sunflower seed kernels, oil roasted, without salt | 483.0 | > 91% |
| sunflower seed flour, partially defatted | 67.0 | > 9% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| sunflower seed kernels, toasted, with salt added | 1158.0 | > 99% |
| sunflower seed kernels, toasted, without salt | 1158.0 | > 99% |
| sunflower seed kernels from shell, dry roasted, with salt added | 1155.0 | > 99% |
| sunflower seed kernels, dry roasted, without salt | 1155.0 | > 99% |
| sunflower seed kernels, oil roasted, with salt added | 1139.0 | > 99% |
| sunflower seed kernels, oil roasted, without salt | 1139.0 | > 99% |
| sunflower seed kernels, dry roasted, with salt added | 750.0 | > 99% |
| sunflower seed, kernel, raw | 732.0 | > 99% |
| sunflower seed flour, partially defatted | 689.0 | > 98% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 666.0 | > 98% |
| sunflower seed butter, without salt | 666.0 | > 98% |
| sunflower seed kernels, dried | 660.0 | > 98% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| sunflower seed kernels, toasted, with salt added | 11.5 | > 95% |
| sunflower seed kernels, toasted, without salt | 11.5 | > 95% |
| sunflower seed kernels, dry roasted, without salt | 11.1 | > 95% |
| sunflower seed kernels, oil roasted, with salt added | 10.6 | > 94% |
| sunflower seed kernels, oil roasted, without salt | 10.6 | > 94% |
| sunflower seed kernels, dry roasted, with salt added | 10.3 | > 93% |
| sunflower seed kernels from shell, dry roasted, with salt added | 9.0 | > 91% |
| sunflower seed kernels, dried | 8.6 | > 90% |
| sunflower seed, kernel, raw | 7.2 | > 87% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 5.7 | > 83% |
| sunflower seed butter, without salt | 5.7 | > 83% |
| sunflower seed flour, partially defatted | 5.2 | > 80% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 2.7 | > 44% |
| sunflower seed butter, without salt | 2.7 | > 44% |
| sunflower seed kernels from shell, dry roasted, with salt added | 1.4 | > 34% |
| sunflower seed kernels, dried | 1.4 | > 34% |
| sunflower seed kernels, dry roasted, without salt | 1.4 | > 34% |
| sunflower seed kernels, toasted, with salt added | 1.4 | > 34% |
| sunflower seed kernels, toasted, without salt | 1.4 | > 34% |
| sunflower seed flour, partially defatted | 1.3 | > 33% |
| sunflower seed kernels, oil roasted, with salt added | 1.1 | > 31% |
| sunflower seed kernels, oil roasted, without salt | 1.1 | > 30% |
| sunflower seed kernels, dry roasted, with salt added | trace | n/a |
| sunflower seed, kernel, raw | trace | n/a |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| sunflower seed kernels, oil roasted, with salt added | 36.3 | > 99% |
| sunflower seed kernels, oil roasted, without salt | 36.3 | > 99% |
| sunflower seed kernels, dried | 35.2 | > 99% |
| sunflower seed kernels from shell, dry roasted, with salt added | 26.1 | > 99% |
| sunflower seed kernels, dry roasted, without salt | 26.1 | > 99% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 22.9 | > 99% |
| sunflower seed butter, without salt | 22.9 | > 99% |
| sunflower seed kernels, dry roasted, with salt added | 19.6 | > 99% |
| sunflower seed flour, partially defatted | trace | n/a |
| sunflower seed kernels, toasted, with salt added | trace | n/a |
| sunflower seed kernels, toasted, without salt | trace | n/a |
| sunflower seed, kernel, raw | trace | n/a |
| Variant | Folate (µg) | All foods |
|---|---|---|
| sunflower seed kernels, toasted, with salt added | 238.0 | > 96% |
| sunflower seed kernels, toasted, without salt | 238.0 | > 96% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | 237.0 | > 96% |
| sunflower seed butter, without salt | 237.0 | > 96% |
| sunflower seed kernels from shell, dry roasted, with salt added | 237.0 | > 96% |
| sunflower seed kernels, dry roasted, with salt added | 237.0 | > 96% |
| sunflower seed kernels, dry roasted, without salt | 237.0 | > 96% |
| sunflower seed kernels, oil roasted, with salt added | 234.0 | > 95% |
| sunflower seed kernels, oil roasted, without salt | 234.0 | > 95% |
| sunflower seed kernels, dried | 227.0 | > 95% |
| sunflower seed flour, partially defatted | 222.0 | > 95% |
| sunflower seed, kernel, raw | trace | n/a |
| Variant | Choline (mg) | All foods |
|---|---|---|
| sunflower seed kernels from shell, dry roasted, with salt added | 55.1 | > 64% |
| sunflower seed kernels, dried | 55.1 | > 64% |
| sunflower seed kernels, dry roasted, without salt | 55.1 | > 64% |
| sunflower seed kernels, oil roasted, with salt added | 55.1 | > 64% |
| sunflower seed kernels, oil roasted, without salt | 55.1 | > 64% |
| sunflower seed kernels, dry roasted, with salt added | 52.0 | > 63% |
| sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | trace | n/a |
| sunflower seed butter, without salt | trace | n/a |
| sunflower seed flour, partially defatted | trace | n/a |
| sunflower seed kernels, toasted, with salt added | trace | n/a |
| sunflower seed kernels, toasted, without salt | trace | n/a |
| sunflower seed, kernel, raw | trace | n/a |
All foods Per 100g · USDA FoodData Central