USDA-derived comparison
Sunflower Seeds vs Tahini
Sunflower Seeds leads for Magnesium, Vitamin E and Folate; Tahini answers with Iron and Calcium.
Who each is for: Choose sunflower Seeds for magnesium and vitamin E. Choose tahini for iron and calcium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Sunflower Seeds
Typical serving: a handful (28g)
48/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Sunflower Seeds | Tahini |
|---|---|---|
| Calories | 584 kcal | 595 kcal |
| Protein | 21 g | 17 g |
| Carbs | 20 g | 21 g |
| Fat | 52 g | 54 g |
| Fiber | 9 g | 9 g |
| Sat fat | 4 g | 8 g |
| Sodium | 9 mg | 115 mg |
| Potassium | 645 mg | 414 mg |
| Calcium | 78 mg | 426 mg |
| Iron | 5.3 mg | 9 mg |
| Magnesium | 325 mg | 95 mg |
| Zinc | 5 mg | 4.6 mg |
| Vitamin C | 1 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 227 µg | 98 µg |
Servings differ: a handful of sunflower seeds is about 28g, 1 tbsp of tahini about 15g. Scale accordingly before deciding anything on the 100g basis alone.
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