Whole MilkvsSunflower Seeds
Whole Milk has 60 calories and 3.3g protein per 100g. Sunflower Seeds has 584 calories and 21g protein per 100g Sunflower Seeds has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Sunflower Seeds
Go with Whole Milk at just 60 kcal per 100g — 90% 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.
Whole Milk packs 3.3g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with less sodium, more potassium.
Whole Milk provides 123mg of calcium per 100g — a much better source for bone health.
Whole Milk has only 4.6g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Whole 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 Whole 3.25% Milkfat With Added Vitamin D | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 584kcal29% | <0.1kcal |
| Protein | 3.3g7% | 21g42% | <0.1g |
| Total Fat | 3.2g4% | 52g66% | <0.1g |
| Saturated Fat | 1.9g9% | 4.5g22% | <0.1g |
| Trans Fat | 0.11g | — | — |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 20g7% | <0.1g |
| Dietary Fiber | — | 8.6g31% | — |
| Sugars | — | 2.6g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 3.0mcg0% | +29mcg |
| Vitamin C | — | 1.4mg2% | — |
| Vitamin D | 0.96mcg5% | 0mcg0% | +0.96mcg |
| Vitamin E | <0.1mg0% | 35mg235% | <0.1mg |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | <0.1mg4% | 1.3mg79% | <0.1mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 227mcg57% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 1.5mg123% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.10mg1% | 8.3mg52% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 38mg2% | 9.0mg0% | +29mg |
| Calcium | 123mg9% | 78mg6% | +45mg |
| Iron | 0mg0% | 5.3mg29% | <0.1mg |
| Potassium | 150mg3% | 645mg14% | <0.1mg |
| Phosphorus | 101mg8% | 660mg53% | <0.1mg |
| Magnesium | 12mg3% | 325mg77% | <0.1mg |
| Zinc | 0.42mg4% | 5.0mg45% | <0.1mg |
| Copper | <0.1mg0% | 1.8mg200% | <0.1mg |
| Manganese | 0mg0% | 1.9mg85% | <0.1mg |
| Selenium | 1.9mcg3% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 873% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Sunflower Seeds has more protein per 100g (20.8g vs 3.27g), but Whole Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 51.5g. Whole Milk has less saturated fat (1.86g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin E (Sunflower Seeds: 35.2mg vs 0.05mg), Vitamin B12 (Whole Milk: 0.54mcg 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 0.001mg), Manganese (Sunflower Seeds: 1.95mg vs 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto diet. Sunflower Seeds fits a high-protein 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, Whole Milk or Sunflower Seeds?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Sunflower Seeds?
- Whole Milk is lower in calories with 60 kcal per 100g versus 584 kcal.
- Is Whole Milk or Sunflower Seeds healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g 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, Whole Milk or Sunflower Seeds?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 51.5g.