Sunflower Seeds vs Full-Fat Soy Flour: How Do They Compare?
Although sunflower seeds and full-fat soy flour belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While sunflower seeds belong to the nuts and seeds group, full-fat soy flour belong to legumes food group.
That’s why we decided to create an in-depth article that compares sunflower seeds and full-fat soy flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how sunflower seeds and full-fat soy flour compare specifically.
Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate sunflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Sunflower seeds are widely available and can be found at most grocery stores.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
It also contains a good amount of Vitamin B5 (Pantothenic acid).
Full-Fat Soy Flour
Full-fat soy flour is a type of flour made from ground, dehulled soybeans.
It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.
Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.
It can also be used as a protein supplement in smoothies and other plant-based drinks.
In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.
It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.
Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.
It also contains a good amount of Vitamin E and some Vitamin A.
Sunflower Seeds vs Full-Fat Soy Flour Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing sunflower seeds vs full-fat soy flour.
This comparison will start by comparing the caloric value of sunflower seeds and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Sunflower Seeds||Full-Fat Soy Flour|
|Energy||612 kcal||434 kcal|
|Carbs||17.1 g||31.9 g|
|Fiber||10.3 g||9.6 g|
|Protein||21 g||37.8 g|
|Fat||56.1 g||20.6 g|
|Saturated Fat||5.36 g||2.99 g|
Sunflower Seeds vs Full-Fat Soy Flour Calories
Comparing full-fat soy flour vs sunflower seeds for weight loss, full-fat soy flour is slightly lower in calories, with 434 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.
However, both sunflower seeds and full-fat soy flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Sunflower Seeds vs Full-Fat Soy Flour Protein
Legumes and most legume products, including sunflower seeds and full-fat soy flour, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 44% more protein than sunflower seeds.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while sunflower seeds has 21 grams of protein per 100 grams.
Sunflower Seeds vs Full-Fat Soy Flour Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in sunflower seeds and full-fat soy flour.
The total amount of carbohydrates is around 46% higher in full-fat soy flour than in sunflower seeds. It have 31.9 grams per 100 grams, compared to 17.1 grams in sunflower seeds.
There’s less sugar in sunflower seeds than in full-fat soy flour, 100% precisely.
One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in sunflower seeds and full-fat soy flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.9 grams of fiber per portion, sunflower seeds is a better source of fiber than full-fat soy flour which sunflower seeds offers 2.7 grams per portion.
Sunflower Seeds vs Full-Fat Soy Flour Fats
Fats in sunflower seeds and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in sunflower seeds and full-fat soy flour:
- Sunflower Seeds: 56.1 grams per 100 grams
- Full-Fat Soy Flour: 20.6 per 100 grams
Speaking of saturated fats, full-fat soy flour is 44% lower in saturated fats.
Full-Fat Soy Flour and sunflower seeds contain 3 grams and 5.4 grams of saturated fat per 100 grams, respectively.
Sunflower Seeds vs Full-Fat Soy Flour Vitamins Content
This section will discuss the vitamin content of sunflower seeds and full-fat soy flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Sunflower Seeds has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.
However, full-fat soy flour has a higher amount of vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.
Sunflower Seeds and full-fat soy flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins sunflower seeds and full-fat soy flour contain side by side, so you can easily compare them.
|Sunflower Seeds||Full-Fat Soy Flour|
|Vitamin A||0||120 IU|
|Vitamin B1 (Thiamine)||0.473 mg||0.581 mg|
|Vitamin B2 (Riboflavin)||0.507 mg||1.16 mg|
|Vitamin B3 (Niacin)||6.96 mg||4.32 mg|
|Vitamin B5 (Pantothenic acid)||0.84 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.76 mg||0.461 mg|
|Vitamin B9 (Folate)||169 µg||345 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||19.6 mg||1.95 mg|
|Vitamin K||1.2 µg||70 µg|
Sunflower Seeds vs Full-Fat Soy Flour Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the sunflower seeds and full-fat soy flour comparison focuses on their mineral content.
Sunflower Seeds is a better source of calcium, copper, fluoride, iron, magnesium, and potassium than full-fat soy flour.
On the other hand, full-fat soy flour is a higher amount of manganese, phosphorus, selenium, sodium, and zinc.
Check out the table below to learn how sunflower seeds and full-fat soy flour compare when it comes to mineral content.
|Sunflower Seeds||Full-Fat Soy Flour|
|Calcium||78 mg||206 mg|
|Copper||1.83 mg||2.92 mg|
|Iron||5.21 mg||6.37 mg|
|Magnesium||358 mg||429 mg|
|Manganese||2.89 mg||2.28 mg|
|Phosphorus||750 mg||494 mg|
|Potassium||689 mg||2520 mg|
|Selenium||80.4 µg||7.5 µg|
|Sodium||532 mg||13 mg|
|Zinc||6 mg||3.92 mg|
The Final Word
Sunflower Seeds and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.
Both sunflower seeds and full-fat soy flour are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
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