Calorie comparison
Soybeans vs Sunflower Seeds
Per 100 grams, soybeans is the lighter choice by 411 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 | Soybeans | Sunflower Seeds |
|---|---|---|
| Calories | 173 | 584 |
| Protein | 17 g | 21 g |
| Carbs | 10 g | 20 g |
| Fat | 9 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
🫛 Soybeans
1 cup cooked (172 g)
298 cal
29.2 g protein · 17.2 g carbs · 15.5 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, soybeans or sunflower seeds?
Per 100 g, soybeans has 173 calories and sunflower seeds has 584. Soybeans is lower in calories.
Which has more protein, soybeans or sunflower seeds?
Soybeans has 17 g of protein per 100 g; sunflower seeds has 21 g. Sunflower Seeds wins on protein.
Is soybeans 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 soybeans — but portion size matters more than which food you pick.
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