sunflower seed, kernel vs Flaxseed, ground
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
sunflower seed, kernel: 100g (100g) | Flaxseed, ground: 100g (100g)
584
sunflower seed, kernel
534
Flaxseed, ground
18.9g
sunflower seed, kernel
18g
Flaxseed, ground
24.5g
sunflower seed, kernel
34.4g
Flaxseed, ground
48.4g
sunflower seed, kernel
37.3g
Flaxseed, ground
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
sunflower seed, kernel
13%
Flaxseed, ground
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| Nutrient | sunflower seed, kernel | Flaxseed, ground |
|---|---|---|
| Calories | 584 | 534 |
| Protein | 18.9g | 18g |
| Carbs | 24.5g | 34.4g |
| Fat | 48.4g | 37.3g |
| Fiber | 7.22g | 23.1g |
| Sugar | — | — |
| Sodium | 0mg | 36.7mg |
| Cholesterol | — | — |
| Saturated Fat | — | 3.28g |
| Potassium | 657mg | 793mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 116mg | 230mg |
| Iron | 4.37mg | 5.78mg |
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 sunflower seed, kernel or Flaxseed, ground better for weight loss?
For weight loss, Flaxseed, ground is the better choice. sunflower seed, kernel has 584 calories and 18.9g protein per serving, while Flaxseed, ground has 534 calories and 18g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, sunflower seed, kernel or Flaxseed, ground?
sunflower seed, kernel has more protein per serving. sunflower seed, kernel provides 18.9g and Flaxseed, ground provides 18g of protein.
Can I eat both sunflower seed, kernel and flaxseed, ground together?
Yes! Combining sunflower seed, kernel and flaxseed, ground gives you 1118 calories and 36.9g protein. This combination can work well as part of a balanced meal.