Flaxseed, ground vs sunflower seed, kernel
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Flaxseed, ground
Best for muscle gain
sunflower seed, kernel
Best for low-carb
sunflower seed, kernel
Macro Comparison
Flaxseed, ground: 100g (100g) | sunflower seed, kernel: 100g (100g)
534
Flaxseed, ground
584
sunflower seed, kernel
18g
Flaxseed, ground
18.9g
sunflower seed, kernel
34.4g
Flaxseed, ground
24.5g
sunflower seed, kernel
37.3g
Flaxseed, ground
48.4g
sunflower seed, kernel
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Flaxseed, ground
13%
sunflower seed, kernel
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| Nutrient | Flaxseed, ground | sunflower seed, kernel |
|---|---|---|
| Calories | 534 | 584 |
| Protein | 18g | 18.9g |
| Carbs | 34.4g | 24.5g |
| Fat | 37.3g | 48.4g |
| Fiber | 23.1g | 7.22g |
| Sugar | — | — |
| Sodium | 36.7mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | 3.28g | — |
| Potassium | 793mg | 657mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 230mg | 116mg |
| Iron | 5.78mg | 4.37mg |
Which Should You Choose?
For weight loss
Choose Flaxseed, ground. With 534 calories and 18g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose sunflower seed, kernel. sunflower seed, kernel delivers 18.9g protein per serving — 0.9g more than Flaxseed, ground.
For low-carb diets
Choose sunflower seed, kernel with 24.5g carbs per serving.
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Take the free quizCommon Questions
Is Flaxseed, ground or sunflower seed, kernel better for weight loss?
For weight loss, Flaxseed, ground is the better choice. Flaxseed, ground has 534 calories and 18g protein per serving, while sunflower seed, kernel has 584 calories and 18.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Flaxseed, ground or sunflower seed, kernel?
sunflower seed, kernel has more protein per serving. Flaxseed, ground provides 18g and sunflower seed, kernel provides 18.9g of protein.
Can I eat both flaxseed, ground and sunflower seed, kernel together?
Yes! Combining flaxseed, ground and sunflower seed, kernel gives you 1118 calories and 36.9g protein. This combination can work well as part of a balanced meal.