Seeds, sunflower seed flour, partially defatted vs Seeds, sunflower seed kernels, dried
Original comparison by NutriVerdict
Bottom line: Seeds, sunflower seed flour, partially defatted is the more nutrient-dense of the two, scoring 86 of 100 to 84 for Seeds, sunflower seed kernels, dried.
Sunflower seed flour, partially defatted, scores 86 of 100, narrowly ahead of sunflower seed kernels, dried, at 84 of 100, despite very different profiles from the same seed. The flour has less than half the calories (326 vs 584) and over double the protein (48.1g vs 20.8g), while the whole kernels carry far more fat (51.5g vs 1.61g) and more fiber (8.6g vs 5.2g).
Choose the flour when calories and protein density matter most, such as for baking or protein-forward recipes. Choose the whole kernels when fiber and the fat content of a less-processed seed are the goal. Sodium is low either way, 3mg versus 9mg per 100g.
Head to head, per 100 g
| Metric | Seeds | Seeds |
|---|---|---|
| Nutrient Density Score | 86 | 84 |
| Calories | 326 kcal | 584 kcal |
| Protein | 48 g | 21 g |
| Carbohydrate | 36 g | 20 g |
| Dietary fiber | 5.2 g | 8.6 g |
| Sugars | - | 2.6 g |
| Total fat | 1.6 g | 52 g |
| Saturated fat | 0.1 g | 4.5 g |
| Sodium | 3 mg | 9 mg |
| Potassium | 67 mg | 645 mg |
| Calcium | 114 mg | 78 mg |
| Iron | 6.6 mg | 5.3 mg |
| Magnesium | 346 mg | 325 mg |
| Vitamin C | 1.3 mg | 1.4 mg |
| Vitamin A | 2 ug | 3 ug |
| Vitamin E | - | 35 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Seeds, sunflower seed flour, partially defatted healthier than Seeds, sunflower seed kernels, dried?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Seeds, sunflower seed flour, partially defatted scores higher, 86 of 100 to 84. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Seeds, sunflower seed flour, partially defatted or Seeds, sunflower seed kernels, dried?
Seeds, sunflower seed flour, partially defatted has more protein, 48.1 g per 100 g to 20.8 g.
Which has fewer calories?
Seeds, sunflower seed flour, partially defatted is lower in calories, 326 kcal per 100 g to 584 kcal.
Which has more fiber?
Seeds, sunflower seed kernels, dried has more dietary fiber, 8.6 g per 100 g to 5.2 g.