NutriBasesNutrition Intelligence

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 592 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.
  • Flaxseed, Ground is notably higher in potassium.

At a glance

Flaxseed, Ground on the left, Seeds, Sunflower Seed Kernels on the right. The longer bar holds more per 100 g; green marks the generally more favorable value.

Calories
545.1 kcal
592 kcal
Protein
18 g
20.1 g
Total Fat
37.3 g
51.3 g
Carbohydrate
34.4 g
22.9 g
Dietary Fiber
23.1 g
10.6 g
Total Sugars
—
3.1 g

Nutrient comparison (per 100 g)

Nutrient Flaxseed, Ground Seeds, Sunflower Seed Kernels
Calories 545.1 kcal 592 kcal
Protein 18 g 20.1 g
Total Fat 37.3 g 51.3 g
Saturated Fat 3.3 g 7.1 g
Carbohydrate 34.4 g 22.9 g
Dietary Fiber 23.1 g 10.6 g
Total Sugars — 3.1 g
Sodium 36.7 mg 3 mg
Potassium 793.4 mg 483 mg
Calcium 229.9 mg 87 mg
Iron 5.8 mg 4.3 mg
Magnesium 372.1 mg 127 mg
Vitamin C — 1.1 mg
Vitamin A — 0 mcg
Vitamin D — 0 mcg
Cholesterol — 0 mg

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

  • Protein14.5%18 g
  • Fat67.3%37.3 g
  • Carbs18.3%34.4 g

Seeds, Sunflower Seed Kernels

  • Protein13.1%20.1 g
  • Fat75.4%51.3 g
  • Carbs11.5%22.9 g

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 592 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 20.1 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 Seeds, Sunflower Seed Kernels vs Almond Butter, Creamy Seeds, Sunflower Seed Kernels vs Flour, Almond 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.