NutriBase

Flaxseed, Ground vs Seeds, Sunflower Seed Kernels: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Nuts & Seeds Flaxseed, Ground 545 kcal · 100 g VS Nuts & Seeds Seeds, Sunflower Seed Kernels 612 kcal · 100 g

Key differences

  • Seeds, Sunflower Seed Kernels has more calories; Flaxseed, Ground is lower in calories.
  • Seeds, Sunflower Seed Kernels has more protein per 100 g.
  • Flaxseed, Ground is notably higher in dietary fiber.
  • Flaxseed, Ground is notably higher in calcium.

Nutrient comparison (per 100 g)

Nutrient Flaxseed, Ground Seeds, Sunflower Seed Kernels
Calories 545.1 kcal 612 kcal
Protein 18 g 21 g
Total Fat 37.3 g 56.1 g
Saturated Fat 3.3 g 5.4 g
Carbohydrate 34.4 g 17.1 g
Dietary Fiber 23.1 g 10.3 g
Total Sugars — 3.1 g
Sodium 36.7 mg 532 mg
Potassium 793.4 mg 689 mg
Calcium 229.9 mg 78 mg
Iron 5.8 mg 5.2 mg
Magnesium 372.1 mg 358 mg
Vitamin C — 0 mg
Vitamin A — 1 mcg
Vitamin D — —
Cholesterol — —

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Flaxseed, Ground

  • Protein 14.5%
  • Fat 67.3%
  • Carbs 18.3%

Seeds, Sunflower Seed Kernels

  • Protein 13.2%
  • Fat 79.3%
  • Carbs 7.5%

Frequently asked questions

Which has more calories, Flaxseed, Ground or Seeds, Sunflower Seed Kernels?
Per 100 g: Flaxseed, Ground has 545 kcal, Seeds, Sunflower Seed Kernels has 612 kcal.
Which has more protein, Flaxseed, Ground or Seeds, Sunflower Seed Kernels?
Per 100 g: Flaxseed, Ground has 18 g of protein, Seeds, Sunflower Seed Kernels has 21 g.

Compare with other foods

Flaxseed, Ground vs Almond Butter, Creamy Flaxseed, Ground vs Flour, Almond Flaxseed, Ground vs Flour, Chestnut Flaxseed, Ground vs Flour, Coconut Pick a pair manually →

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.