Lentils (Raw)vsSunflower Seeds
Lentils (Raw) has 352 calories and 25g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Lentils (Raw) has more protein, Lentils (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lentils (Raw) vs Sunflower Seeds
Go with Lentils (Raw) at just 352 kcal per 100g — 40% fewer calories.
Lentils (Raw) will keep you satisfied longer with 10.7g fiber, 24.6g protein — fat and protein slow digestion while fiber adds bulk.
Lentils (Raw) packs 24.6g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Lentils (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Sunflower Seeds provides 78mg of calcium per 100g — a much better source for bone health.
Lentils (Raw) has 6.5mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Lentils (Raw)
No major nutritional red flags stand out per 100g.
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lentils | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 584kcal29% | <0.1kcal |
| Protein | 25g49% | 21g42% | +3.8g |
| Total Fat | 1.1g1% | 52g66% | <0.1g |
| Saturated Fat | 0.15g1% | 4.5g22% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 20g7% | +43g |
| Dietary Fiber | 11g38% | 8.6g31% | +2.1g |
| Sugars | 2.0g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 4.5mg5% | 1.4mg2% | +3.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 35mg235% | <0.1mg |
| Vitamin K | 5.0mcg4% | 0mcg0% | +5.0mcg |
| Vitamin B6 | 0.54mg32% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 227mcg57% | +252mcg |
| Thiamin (B1) | 0.87mg73% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.21mg16% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 2.6mg16% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 9.0mg0% | <0.1mg |
| Calcium | 35mg3% | 78mg6% | <0.1mg |
| Iron | 6.5mg36% | 5.3mg29% | +1.3mg |
| Potassium | 677mg14% | 645mg14% | +32mg |
| Phosphorus | 281mg22% | 660mg53% | <0.1mg |
| Magnesium | 47mg11% | 325mg77% | <0.1mg |
| Zinc | 3.3mg30% | 5.0mg45% | <0.1mg |
| Copper | 0.75mg84% | 1.8mg200% | <0.1mg |
| Manganese | 1.4mg60% | 1.9mg85% | <0.1mg |
| Selenium | 0.10mcg0% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is significantly lower in calories at just 352 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 66% fewer calories, making Lentils (Raw) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) provides more protein with 24.6g versus 20.8g per 100g. In terms of protein-to-calorie efficiency, Lentils (Raw) offers better value for building and maintaining muscle.
Fat: Lentils (Raw) is the leaner option with 1.06g of total fat per 100g compared to 51.5g. Lentils (Raw) has less saturated fat (0.154g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Lentils (Raw): 5mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 0.49mg), Vitamin C (Lentils (Raw): 4.5mg vs 1.4mg).
Key Minerals: Notable mineral differences include Selenium (Sunflower Seeds: 53mcg vs 0.1mcg), Magnesium (Sunflower Seeds: 325mg vs 47mg), Copper (Sunflower Seeds: 1.8mg vs 0.754mg).
Diet Suitability: Both fit a high-protein diet. Lentils (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Sunflower Seeds?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 20.8g for Sunflower Seeds.
- Which is lower in calories, Lentils (Raw) or Sunflower Seeds?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 584 kcal.
- Is Lentils (Raw) or Sunflower Seeds healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Sunflower Seeds has 584 calories and 20.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Sunflower Seeds?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 51.5g.
- Which has more fiber, Lentils (Raw) or Sunflower Seeds?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 8.6g.