Sunflower Seeds vs Banana
Complete nutrition comparison per 100g serving
Which is Healthier?
Sunflower Seeds is generally healthier
Sunflower Seeds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (9g vs 1.1g), more fiber (8.6g vs 2.6g), less sugar (2.6g vs 12g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Banana
89 kcal
More Protein
Sunflower Seeds
9g
More Fiber
Sunflower Seeds
8.6g
Less Sugar
Sunflower Seeds
2.6g
Visual Comparison
Caloriesper 100g
Sunflower Seeds
584
Banana
89
Proteinper 100g
Sunflower Seeds
9g
Banana
1.1g
Carbohydratesper 100g
Sunflower Seeds
20g
Banana
23g
Fatper 100g
Sunflower Seeds
51g
Banana
0.3g
Side-by-Side Nutrition Table
| Nutrient | Sunflower Seeds | Banana | Difference |
|---|---|---|---|
| Calories | 584kcal | 89kcal✓ | +495.0kcal |
| Protein | 9g✓ | 1.1g | +7.9g |
| Carbohydrates | 20g✓ | 23g | -3.0g |
| Fat | 51g | 0.3g✓ | +50.7g |
| Fiber | 8.6g✓ | 2.6g | +6.0g |
| Sugar | 2.6g✓ | 12g | -9.4g |
| Sodium | 9mg | 1mg✓ | +8.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sunflower Seeds
Per 100g:584 calories
Per cup (150g):876 calories
Per serving (85g):496 calories
Banana
Per 100g:89 calories
Per cup (150g):134 calories
Per serving (85g):76 calories
Diet Compatibility
Sunflower Seeds
VeganVegetarianPaleoLow-Sodium
Banana
Low-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Sunflower Seeds
- ✓Higher in protein (9g vs 1.1g)
- ✓More fiber (8.6g vs 2.6g)
- ✓Lower in carbs (20g vs 23g)
- ✓Less sugar (2.6g vs 12g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Banana
- ✓Lower in calories (89 vs 584)
- ✓Lower sodium (1mg vs 9mg)
Common Uses
Fresh snacksSmoothiesDessertsBreakfast bowls