Sunflower SeedsvsGreek Yogurt (Low Fat, Plain)
Sunflower Seeds has 584 calories and 21g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Sunflower Seeds has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Sunflower Seeds vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 88% fewer calories.
Greek Yogurt (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Sunflower Seeds is the heart-friendlier option with less sodium, more fiber, more potassium.
Greek Yogurt (Low Fat, Plain) provides 115mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Low Fat, Plain) has only 3.9g 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 (Low Fat, 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 584kcal29% | 73kcal4% | +511kcal |
| Protein | 21g42% | 9.9g20% | +11g |
| Total Fat | 52g66% | 1.9g2% | +50g |
| Saturated Fat | 4.5g22% | 1.2g6% | +3.2g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 20g7% | 3.9g1% | +16g |
| Dietary Fiber | 8.6g31% | 0g0% | +8.6g |
| Sugars | 2.6g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 1.4mg2% | 0.80mg1% | +0.60mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 35mg235% | <0.1mg0% | +35mg |
| Vitamin K | 0mcg0% | 0.20mcg0% | <0.1mcg |
| Vitamin B6 | 1.3mg79% | <0.1mg3% | +1.3mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 227mcg57% | 12mcg3% | +215mcg |
| Thiamin (B1) | 1.5mg123% | <0.1mg4% | +1.4mg |
| Riboflavin (B2) | 0.35mg27% | 0.23mg18% | +0.12mg |
| Niacin (B3) | 8.3mg52% | 0.20mg1% | +8.1mg |
| 🔶Minerals | |||
| Sodium | 9.0mg0% | 34mg1% | <0.1mg |
| Calcium | 78mg6% | 115mg9% | <0.1mg |
| Iron | 5.3mg29% | <0.1mg0% | +5.2mg |
| Potassium | 645mg14% | 141mg3% | +504mg |
| Phosphorus | 660mg53% | 137mg11% | +523mg |
| Magnesium | 325mg77% | 11mg3% | +314mg |
| Zinc | 5.0mg45% | 0.60mg5% | +4.4mg |
| Copper | 1.8mg200% | <0.1mg2% | +1.8mg |
| Manganese | 1.9mg85% | <0.1mg0% | +1.9mg |
| Selenium | 53mcg96% | 12mcg23% | +41mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 700% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Sunflower Seeds has more protein per 100g (20.8g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 51.5g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Sunflower Seeds: 35.2mg vs 0.04mg), Vitamin K (Greek Yogurt (Low Fat, Plain): 0.2mcg vs 0mcg), Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg 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 Manganese (Sunflower Seeds: 1.95mg vs 0.007mg), Iron (Sunflower Seeds: 5.25mg vs 0.04mg), Copper (Sunflower Seeds: 1.8mg vs 0.021mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Low Fat, Plain) fits a low-carb or keto diet. Sunflower Seeds fits a high-protein diet. Greek Yogurt (Low Fat, 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 (Low Fat, Plain)?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Sunflower Seeds or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 584 kcal.
- Is Sunflower Seeds or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Sunflower Seeds has 584 calories and 20.8g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Sunflower Seeds or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 51.5g.
- Which has more fiber, Sunflower Seeds or Greek Yogurt (Low Fat, Plain)?
- Sunflower Seeds has more fiber with 8.6g per 100g compared to 0g.