Calorie comparison
Black Beans vs Sunflower Seeds
Per 100 grams, black beans is the lighter choice by 452 calories, while sunflower seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Black Beans | Sunflower Seeds |
|---|---|---|
| Calories | 132 | 584 |
| Protein | 8.9 g | 21 g |
| Carbs | 24 g | 20 g |
| Fat | 0.5 g | 51 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🫘 Black Beans
1 cup cooked (172 g)
227 cal
15.3 g protein · 41.3 g carbs · 0.9 g fat
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
Frequently asked
Which has more calories, black beans or sunflower seeds?
Per 100 g, black beans has 132 calories and sunflower seeds has 584. Black Beans is lower in calories.
Which has more protein, black beans or sunflower seeds?
Black Beans has 8.9 g of protein per 100 g; sunflower seeds has 21 g. Sunflower Seeds wins on protein.
Is black beans or sunflower seeds better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward black beans — but portion size matters more than which food you pick.
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