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 |
| Fiber · per 100 g | 11.8 g | 8.6 g |
| Energy · per 100 g | 573 kcal | 584 kcal |
| Protein · per 100 kcal | 3.1 g | 3.6 g |
| To hit 30 g protein | 169 g · 971 kcal | 144 g · 842 kcal |
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.