Sunflower Seeds vs Lupins: What’s The Difference?

Although sunflower seeds and lupins 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, lupins belong to legumes food group.

That’s why we decided to create an in-depth article that compares sunflower seeds and lupins, 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 lupins compare specifically.

Sunflower Seeds

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).

Lupins

Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Sunflower Seeds vs Lupins 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 lupins.

This comparison will start by comparing the caloric value of sunflower seeds and lupins and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Sunflower Seeds vs Lupins Calories

Comparing lupins vs sunflower seeds for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.

However, both sunflower seeds and lupins 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 Lupins Protein

Legumes and most legume products, including sunflower seeds and lupins, are important sources of plant-based protein.

Lupins offer around 42% more protein than sunflower seeds.

Lupins have 36.2 grams of protein per 100 grams, while sunflower seeds has 21 grams of protein per 100 grams.

Sunflower Seeds vs Lupins 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 lupins.

The total amount of carbohydrates is around 58% higher in lupins than in sunflower seeds. They have 40.4 grams per 100 grams, compared to 17.1 grams in sunflower seeds.

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There’s less sugar in sunflower seeds than in lupins, 100% precisely.

One handful of sunflower seeds (28 grams) contains 0 grams of sugar, while the same amount of lupins contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in sunflower seeds and lupins.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5.3 grams of fiber per portion, lupins are a better source of fiber than sunflower seeds which offer 2.9 grams per portion.

Sunflower Seeds vs Lupins Fats

Fats in sunflower seeds and lupins are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in sunflower seeds and lupins:

• Sunflower Seeds: 56.1 grams per 100 grams
• Lupins: 9.7 per 100 grams

Speaking of saturated fats, lupins are 78% lower in saturated fats.

Lupins and sunflower seeds contain 1.2 grams and 5.4 grams of saturated fat per 100 grams, respectively.

Sunflower Seeds vs Lupins Vitamins Content

This section will discuss the vitamin content of sunflower seeds and lupins.

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 C, vitamin B1 (Thiamine), vitamin B9 (Folate), and vitamin K.

However, lupins have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Sunflower Seeds and lupins contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins sunflower seeds and lupins contain side by side, so you can easily compare them.

Sunflower Seeds vs Lupins 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 lupins comparison focuses on their mineral content.

Sunflower Seeds is a better source of calcium, and potassium than lupins.

On the other hand, lupins are a higher amount of copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.

Sunflower Seeds and lupins contain the same amount of fluoride.

Check out the table below to learn how sunflower seeds and lupins compare when it comes to mineral content.

The Final Word

Sunflower Seeds and lupins are highly nutritious and a great addition to a plant-based diet.

Both sunflower seeds and lupins 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.