Beef vs. Sunflower seed — In-Depth Nutrition Comparison
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Summary of differences between Beef and Sunflower seed
- Beef has more Vitamin B12, however, Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Folate, Vitamin B6, and Selenium.
- Sunflower seed covers your daily need of Vitamin E 233% more than Beef.
These are the specific foods used in this comparison Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Seeds, sunflower seed kernels, dried.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+500%
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Iron
+72.7%
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Magnesium
+2221.4%
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Phosphorus
+154.8%
Contains
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Potassium
+83.2%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+35.1%
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Copper
+1755.7%
Contains
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Manganese
+21566.7%
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Selenium
+108.7%
Contains
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Calcium
+500%
Contains
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Iron
+72.7%
Contains
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Magnesium
+2221.4%
Contains
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Phosphorus
+154.8%
Contains
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Potassium
+83.2%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+35.1%
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Copper
+1755.7%
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Manganese
+21566.7%
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Selenium
+108.7%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin D
+∞%
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Vitamin B2
+12.7%
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Vitamin B12
+∞%
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Vitamin K
+∞%
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Vitamin A
+733.3%
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Vitamin E
+13968%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1900%
Contains
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Vitamin B3
+44.7%
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Vitamin B5
+134.9%
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Vitamin B6
+101%
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Folate
+3142.9%
Contains
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Vitamin D
+∞%
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Vitamin B2
+12.7%
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Vitamin B12
+∞%
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Vitamin K
+∞%
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Vitamin A
+733.3%
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Vitamin E
+13968%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1900%
Contains
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Vitamin B3
+44.7%
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Vitamin B5
+134.9%
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Vitamin B6
+101%
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Folate
+3142.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+32.6%
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Water
+1289.2%
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Fats
+686.9%
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Carbs
+∞%
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Other
+1415%
Protein:
27.55 g
Fats:
6.54 g
Carbs:
0 g
Water:
65.71 g
Other:
0.2 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Contains
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Protein
+32.6%
Contains
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Water
+1289.2%
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Fats
+686.9%
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Carbs
+∞%
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Other
+1415%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-41.8%
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Monounsaturated Fat
+577.7%
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Polyunsaturated fat
+4249.1%
Saturated Fat:
2.595 g
Monounsaturated Fat:
2.734 g
Polyunsaturated fat:
0.532 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Contains
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Saturated Fat
-41.8%
Contains
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Monounsaturated Fat
+577.7%
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Polyunsaturated fat
+4249.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 11.4g |
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| Protein | 27.55g | 20.78g |
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| Fats | 6.54g | 51.46g |
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| Carbs | 0g | 20g |
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| Calories | 169kcal | 584kcal |
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| Sugar | 0g | 2.62g |
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| Fiber | 0g | 8.6g |
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| Calcium | 13mg | 78mg |
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| Iron | 3.04mg | 5.25mg |
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| Magnesium | 14mg | 325mg |
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| Phosphorus | 259mg | 660mg |
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| Potassium | 352mg | 645mg |
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| Sodium | 54mg | 9mg |
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| Zinc | 3.7mg | 5mg |
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| Copper | 0.097mg | 1.8mg |
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| Manganese | 0.009mg | 1.95mg |
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| Selenium | 25.4µg | 53µg |
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| Vitamin A | 6IU | 50IU |
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| Vitamin A RAE | 2µg | 3µg |
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| Vitamin E | 0.25mg | 35.17mg |
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| Vitamin D | 3IU | 0IU |
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| Vitamin D | 0.1µg | 0µg |
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| Vitamin C | 0mg | 1.4mg |
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| Vitamin B1 | 0.074mg | 1.48mg |
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| Vitamin B2 | 0.4mg | 0.355mg |
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| Vitamin B3 | 5.76mg | 8.335mg |
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| Vitamin B5 | 0.481mg | 1.13mg |
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| Vitamin B6 | 0.669mg | 1.345mg |
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| Folate | 7µg | 227µg |
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| Vitamin B12 | 4.21µg | 0µg |
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| Vitamin K | 1.6µg | 0µg |
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| Tryptophan | 0.359mg | 0.348mg |
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| Threonine | 1.534mg | 0.928mg |
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| Isoleucine | 1.52mg | 1.139mg |
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| Leucine | 2.833mg | 1.659mg |
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| Lysine | 3.178mg | 0.937mg |
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| Methionine | 0.871mg | 0.494mg |
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| Phenylalanine | 1.299mg | 1.169mg |
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| Valine | 1.603mg | 1.315mg |
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| Histidine | 1.244mg | 0.632mg |
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| Cholesterol | 85mg | 0mg |
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| Trans Fat | 0.375g |
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| Saturated Fat | 2.595g | 4.455g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - EPA | 0.002g | 0.014g |
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| Omega-3 - DPA | 0.011g | 0g |
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| Monounsaturated Fat | 2.734g | 18.528g |
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| Polyunsaturated fat | 0.532g | 23.137g |
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| Omega-6 - Eicosadienoic acid | 0.002g | 0g |
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| Omega-6 - Linoleic acid | 0.349g |
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| Omega-3 - ALA | 0.013g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
156%
Minerals Daily Need Coverage Score
55%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Beef is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Beef is lower in Saturated Fat (difference - 1.86g)
Which food is lower in glycemic index?
Beef is lower in glycemic index (difference - 20)
Which food is cheaper?
Beef is cheaper (difference - $1.6)