Sunflower SeedsvsGreek Yogurt (Nonfat, Plain)
Sunflower Seeds has 584 calories and 21g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Sunflower Seeds has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Sunflower Seeds vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 91% fewer calories.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with less sodium, more fiber.
Greek Yogurt (Nonfat, Plain) provides 112mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
Sunflower Seeds has 5.3mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
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.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Sunflower Seed Kernels | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 584kcal29% | 54kcal3% | +530kcal |
| Protein | 21g42% | 9.5g19% | +11g |
| Total Fat | 52g66% | 0.24g0% | +51g |
| Saturated Fat | 4.5g22% | 0.14g1% | +4.3g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 20g7% | 3.4g1% | +17g |
| Dietary Fiber | 8.6g31% | 0.20g1% | +8.4g |
| Sugars | 2.6g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 0mcg0% | +3.0mcg |
| Vitamin C | 1.4mg2% | 0.30mg0% | +1.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 35mg235% | — | — |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | 1.3mg79% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 227mcg57% | — | — |
| Thiamin (B1) | 1.5mg123% | — | — |
| Riboflavin (B2) | 0.35mg27% | — | — |
| Niacin (B3) | 8.3mg52% | — | — |
| 🔶Minerals | |||
| Sodium | 9.0mg0% | 37mg2% | <0.1mg |
| Calcium | 78mg6% | 112mg9% | <0.1mg |
| Iron | 5.3mg29% | <0.1mg0% | +5.2mg |
| Potassium | 645mg14% | — | — |
| Phosphorus | 660mg53% | — | — |
| Magnesium | 325mg77% | — | — |
| Zinc | 5.0mg45% | — | — |
| Copper | 1.8mg200% | — | — |
| Manganese | 1.9mg85% | — | — |
| Selenium | 53mcg96% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 981% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Sunflower Seeds has more protein per 100g (20.8g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 51.5g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sunflower Seeds: 3mcg vs 0mcg), Vitamin C (Sunflower Seeds: 1.4mg vs 0.3mg). 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 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 9mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 78mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Sunflower Seeds fits a high-protein diet. Greek Yogurt (Nonfat, Plain) 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, Sunflower Seeds or Greek Yogurt (Nonfat, Plain)?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Sunflower Seeds or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 584 kcal.
- Is Sunflower Seeds or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Sunflower Seeds has 584 calories and 20.8g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Sunflower Seeds or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 51.5g.
- Which has more fiber, Sunflower Seeds or Greek Yogurt (Nonfat, Plain)?
- Sunflower Seeds has more fiber with 8.6g per 100g compared to 0.2g.