Ingredient swap
Sesame Seeds vs Sunflower Seeds
Sesame Seeds has 17.7 g protein and 573 calories per 100 g; sunflower seeds has 20.8 g and 584. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of sesame seeds (144 g) ≈ 1 cup of sunflower seeds.
Side by side
| Per 100 g | Sesame Seeds | Sunflower Seeds |
|---|---|---|
| Calories | 573 | 584 |
| Protein | 17.7 g | 20.8 gbetter |
| Carbs | 23.4 g | 20 gbetter |
| Fat | 49.7 g | 51.5 g |
| Fiber | 11.8 gbetter | 8.6 g |
| Sugar | 0.3 gbetter | 2.6 g |
| Sodium | 11 mg | 9 mgbetter |
| 1 cup weighs | 144 g | 140 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use sunflower seeds instead of sesame seeds?
Swap by weight, not by cup: 1 cup of sesame seeds (144 g) ≈ 1 cup of sunflower seeds.
Which has more protein?
Sunflower Seeds, with 20.8 g per 100 g versus 17.7 g.
Which has fewer calories?
Sesame Seeds, with 573 calories per 100 g.