Flaxseed (ground) vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Flaxseed (ground)
per 100g
Nuts & SeedsSunflower Seeds
per 100g
Nutrition Comparison
| Per 100g | Flaxseed (ground) | Sunflower Seeds |
|---|---|---|
| Calories | 534kcal | 584kcal |
| Protein | 18.3g | 20.8g |
| Carbs | 28.9g | 20g |
| Fat | 42.2g | 51.5g |
| Fiber | 27.3g | 8.6g |
| Sugar | 1.6g | 2.6g |
| Sodium | 30mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Flaxseed (ground) has 50 fewer calories per 100g than Sunflower Seeds (9% less).
- Sunflower Seeds delivers more protein (20.8g vs 18.3g per 100g).
- Flaxseed (ground) has more fiber (27.3g vs 8.6g).
- Flaxseed (ground) contains less fat (42.2g vs 51.5g).
- Flaxseed (ground) has less sugar (1.6g vs 2.6g).
Flaxseed (ground)
Ground flaxseed is the richest plant source of ALA omega-3 fatty acids and lignans — phytoestrogens linked in studies to hormone balance and reduced LDL cholesterol. Whole flaxseed passes through largely undigested, so grinding (or buying pre-ground) is essential to unlock its nutrients.
View Flaxseed (ground) nutrition →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E — a single ounce covers much of the day's need — plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Flaxseed (ground) & Sunflower Seeds in Kairo
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