Ingredient swap
Sunflower Seeds vs Tahini
Sunflower Seeds has 20.8 g protein and 584 calories per 100 g; tahini has 17 g and 595. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of sunflower seeds (140 g) ≈ ½ cup of tahini.
Side by side
| Per 100 g | Sunflower Seeds | Tahini |
|---|---|---|
| Calories | 584 | 595 |
| Protein | 20.8 gbetter | 17 g |
| Carbs | 20 g | 21 g |
| Fat | 51.5 g | 54 g |
| Fiber | 8.6 g | 9.3 gbetter |
| Sugar | 2.6 g | 0.5 gbetter |
| Sodium | 9 mgbetter | 115 mg |
| 1 cup weighs | 140 g | 240 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 tahini instead of sunflower seeds?
Swap by weight, not by cup: 1 cup of sunflower seeds (140 g) ≈ ½ cup of tahini.
Which has more protein?
Sunflower Seeds, with 20.8 g per 100 g versus 17 g.
Which has fewer calories?
Sunflower Seeds, with 584 calories per 100 g.