Sesame seeds vs Sunflower seeds
Both count toward 30 plants a week.
| Sesame seeds | Sunflower seeds | |
|---|---|---|
| Protein · per 100 g | 17.7 g | 20.8 g |
| Carbs · per 100 g | 23.4 g | 20.0 g |
| Fat · per 100 g | 49.7 g | 51.5 g |
| Fiber · per 100 g | 11.8 g | 8.6 g |
| Energy · per 100 g | 573.0 kcal | 584.0 kcal |
| Protein · per 100 kcal | 3.1 g | 3.6 g |
| To hit 30 g protein | 169 g · 970 kcal | 144 g · 843 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Sunflower seeds delivers 1.1× the protein per calorie of Sesame seeds (3.6 g vs 3.1 g per 100 kcal).
More protein / 100 g: Sunflower seedsMore fiber / 100 g: Sesame seedsLighter per 100 g: Sesame seedsSmaller 30 g portion: Sunflower seeds
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.