Sunflower Seeds vs Orange
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 0.7g), more fiber (8.6g vs 2.4g), less sugar (2.6g vs 9g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Orange
47 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
Orange
47
Proteinper 100g
Sunflower Seeds
9g
Orange
0.7g
Carbohydratesper 100g
Sunflower Seeds
20g
Orange
12g
Fatper 100g
Sunflower Seeds
51g
Orange
0.3g
Side-by-Side Nutrition Table
| Nutrient | Sunflower Seeds | Orange | Difference |
|---|---|---|---|
| Calories | 584kcal | 47kcal✓ | +537.0kcal |
| Protein | 9g✓ | 0.7g | +8.3g |
| Carbohydrates | 20g | 12g✓ | +8.0g |
| Fat | 51g | 0.3g✓ | +50.7g |
| Fiber | 8.6g✓ | 2.4g | +6.2g |
| Sugar | 2.6g✓ | 9g | -6.4g |
| Sodium | 9mg | 0mg✓ | +9.0mg |
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
Orange
Per 100g:47 calories
Per cup (150g):71 calories
Per serving (85g):40 calories
Diet Compatibility
Sunflower Seeds
VeganVegetarianPaleoLow-Sodium
Orange
Low-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Sunflower Seeds
- ✓Higher in protein (9g vs 0.7g)
- ✓More fiber (8.6g vs 2.4g)
- ✓Less sugar (2.6g vs 9g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Orange
- ✓Lower in calories (47 vs 584)
- ✓Lower in carbs (12g vs 20g)
- ✓Lower sodium (0mg vs 9mg)
Common Uses
Fresh snacksSmoothiesDessertsBreakfast bowls