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Linseed vs Sunflower seeds: nutrition comparison

Per 100 g: 533 kcal for Linseed, versus 621 kcal for Sunflower seeds, a difference of 88 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Linseed

Nuts, seeds and oleaginous fruit100 g

Protein21.3 g 21.3 g

Fat42.2 g 42.2 g

Vitamin D0 µg 0 µg

Omega-321 g 21 g

Energy533 kcal 533 kcal

Protein−3.8 g

Fat−12.3 g

Vitamin Dequal

Omega-3+21 g

Energy−88 kcal

Sunflower seeds

Nuts, seeds and oleaginous fruit100 g

Protein25.1 g 25.1 g

Fat54.5 g 54.5 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy621 kcal 621 kcal

Highest folate content

Sunflower seeds contains 155 µg more folate per 100 g.

Highest omega-3 content

Linseed contains 21 g more omega-3 per 100 g.

Highest dietary fibre content

Linseed contains 18.9 g more dietary fibre per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Linseed	Sunflower seeds
Macronutrients
Energy	533 kcal	621 kcal
Protein	21.3 g	25.1 g
Fat	42.2 g	54.5 g
of which saturated fat	4.6 g	5.4 g
of which polyunsaturated	27.2 g	23.5 g
of which omega-3	21 g	0 g
Carbohydrates	3.6 g	3.6 g
of which sugars	1.4 g	3.4 g
Dietary fibre	26.9 g	8 g
Water	5.8 g	4.8 g
Alcohol	0 g	0 g
Minerals
Calcium	240 mg	86 mg
Iron	6.3 mg	5 mg
Magnesium	320 mg	330 mg
Phosphorus	530 mg	670 mg
Potassium	680 mg	750 mg
Sodium	40 mg	4 mg
Zinc	4.3 mg	5.8 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	0 mg	1 mg
Folate	72 µg	227 µg

Linseed vs Sunflower seeds: nutrition comparison

Linseed

Sunflower seeds

Full comparison, nutrient by nutrient

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