Nonfat MilkvsSunflower Seeds
Nonfat Milk has 34 calories and 3.4g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Sunflower Seeds has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Nonfat Milk vs Sunflower Seeds
Go with Nonfat Milk at just 34 kcal per 100g — 94% fewer calories.
Sunflower Seeds will keep you satisfied longer with 8.6g fiber, 20.8g protein, 51.5g fat — fat and protein slow digestion while fiber adds bulk.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with less sodium, more potassium.
Nonfat Milk provides 132mg of calcium per 100g — a much better source for bone health.
Nonfat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Nonfat Milk
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 | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 34kcal2% | 584kcal29% | <0.1kcal |
| Protein | 3.4g7% | 21g42% | <0.1g |
| Total Fat | <0.1g0% | 52g66% | <0.1g |
| Saturated Fat | <0.1g0% | 4.5g22% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 3.0mg1% | 0mg0% | +3.0mg |
| Carbohydrates | 4.9g2% | 20g7% | <0.1g |
| Dietary Fiber | — | 8.6g31% | — |
| Sugars | — | 2.6g | — |
| ✨Vitamins | |||
| Vitamin A | 64mcg7% | 3.0mcg0% | +61mcg |
| Vitamin C | — | 1.4mg2% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | 0mg0% | 35mg235% | <0.1mg |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | <0.1mg3% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0.58mcg24% | 0mcg0% | +0.58mcg |
| Folate | 2.0mcg1% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.13mg10% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 41mg2% | 9.0mg0% | +32mg |
| Calcium | 132mg10% | 78mg6% | +54mg |
| Iron | 0mg0% | 5.3mg29% | <0.1mg |
| Potassium | 167mg4% | 645mg14% | <0.1mg |
| Phosphorus | 107mg9% | 660mg53% | <0.1mg |
| Magnesium | 13mg3% | 325mg77% | <0.1mg |
| Zinc | 0.45mg4% | 5.0mg45% | <0.1mg |
| Copper | <0.1mg0% | 1.8mg200% | <0.1mg |
| Manganese | <0.1mg0% | 1.9mg85% | <0.1mg |
| Selenium | 2.0mcg4% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 1618% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Sunflower Seeds has more protein per 100g (20.8g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Nonfat Milk is the leaner option with 0.08g of total fat per 100g compared to 51.5g. Nonfat Milk has less saturated fat (0.049g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 0mg), Vitamin B12 (Nonfat Milk: 0.58mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Sunflower Seeds: 5.25mg vs 0mg), Copper (Sunflower Seeds: 1.8mg vs 0.002mg), Manganese (Sunflower Seeds: 1.95mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Nonfat Milk fits a low-carb or keto diet. Sunflower Seeds fits a high-protein diet. Nonfat Milk fits a low-fat diet. Both fit a low-sodium diet. Sunflower Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nonfat Milk or Sunflower Seeds?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Nonfat Milk or Sunflower Seeds?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 584 kcal.
- Is Nonfat Milk or Sunflower Seeds healthier?
- It depends on your goals. Nonfat Milk has 34 calories and 3.43g 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, Nonfat Milk or Sunflower Seeds?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 51.5g.