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Butter vs. Sunflower seed — In-Depth Nutrition Comparison

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Differences between Butter and Sunflower seed

  • Butter has more Vitamin A RAE, while Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, and Magnesium.
  • Butter's daily need coverage for Saturated Fat is 230% higher.
  • Sunflower seed contains 228 times less Vitamin A RAE than Butter. Butter contains 684µg of Vitamin A RAE, while Sunflower seed contains 3µg.
  • The amount of Saturated Fat in Sunflower seed is lower.

The food types used in this comparison are Butter, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Butter vs Sunflower seed infographic
Infographic link

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 more Calcium +225%
Contains more Iron +26150%
Contains more Magnesium +16150%
Contains more Phosphorus +2650%
Contains more Potassium +2587.5%
Contains less Sodium -18.2%
Contains more Zinc +5455.6%
Contains more Copper +11150%
Contains more Manganese +48650%
Contains more Selenium +5200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +225%
Contains more Iron +26150%
Contains more Magnesium +16150%
Contains more Phosphorus +2650%
Contains more Potassium +2587.5%
Contains less Sodium -18.2%
Contains more Zinc +5455.6%
Contains more Copper +11150%
Contains more Manganese +48650%
Contains more Selenium +5200%

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.
Butter
3
:
Contains more Vitamin A +4898%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1415.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29500%
Contains more Vitamin B2 +944.1%
Contains more Vitamin B3 +19745.2%
Contains more Vitamin B5 +927.3%
Contains more Vitamin B6 +44733.3%
Contains more Folate +7466.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +4898%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1415.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29500%
Contains more Vitamin B2 +944.1%
Contains more Vitamin B3 +19745.2%
Contains more Vitamin B5 +927.3%
Contains more Vitamin B6 +44733.3%
Contains more Folate +7466.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +57.6%
Contains more Water +279.3%
Contains more Protein +2344.7%
Contains more Carbs +33233.3%
Contains more Other +7475%
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Fats +57.6%
Contains more Water +279.3%
Contains more Protein +2344.7%
Contains more Carbs +33233.3%
Contains more Other +7475%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +26.5%
Contains less Saturated Fat -91.2%
Contains more Polyunsaturated fat +668.7%
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains more Monounsaturated Fat +26.5%
Contains less Saturated Fat -91.2%
Contains more Polyunsaturated fat +668.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter Sunflower seed
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Butter Sunflower seed Opinion
Net carbs 0.06g 11.4g Sunflower seed
Protein 0.85g 20.78g Sunflower seed
Fats 81.11g 51.46g Butter
Carbs 0.06g 20g Sunflower seed
Calories 717kcal 584kcal Butter
Sugar 0.06g 2.62g Butter
Fiber 0g 8.6g Sunflower seed
Calcium 24mg 78mg Sunflower seed
Iron 0.02mg 5.25mg Sunflower seed
Magnesium 2mg 325mg Sunflower seed
Phosphorus 24mg 660mg Sunflower seed
Potassium 24mg 645mg Sunflower seed
Sodium 11mg 9mg Sunflower seed
Zinc 0.09mg 5mg Sunflower seed
Copper 0.016mg 1.8mg Sunflower seed
Manganese 0.004mg 1.95mg Sunflower seed
Selenium 1µg 53µg Sunflower seed
Vitamin A 2499IU 50IU Butter
Vitamin A RAE 684µg 3µg Butter
Vitamin E 2.32mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.005mg 1.48mg Sunflower seed
Vitamin B2 0.034mg 0.355mg Sunflower seed
Vitamin B3 0.042mg 8.335mg Sunflower seed
Vitamin B5 0.11mg 1.13mg Sunflower seed
Vitamin B6 0.003mg 1.345mg Sunflower seed
Folate 3µg 227µg Sunflower seed
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 0µg Butter
Tryptophan 0.012mg 0.348mg Sunflower seed
Threonine 0.038mg 0.928mg Sunflower seed
Isoleucine 0.051mg 1.139mg Sunflower seed
Leucine 0.083mg 1.659mg Sunflower seed
Lysine 0.067mg 0.937mg Sunflower seed
Methionine 0.021mg 0.494mg Sunflower seed
Phenylalanine 0.041mg 1.169mg Sunflower seed
Valine 0.057mg 1.315mg Sunflower seed
Histidine 0.023mg 0.632mg Sunflower seed
Cholesterol 215mg 0mg Sunflower seed
Saturated Fat 50.489g 4.455g Sunflower seed
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 23.43g 18.528g Butter
Polyunsaturated fat 3.01g 23.137g Sunflower seed
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Butter
156%
Sunflower seed
Minerals Daily Need Coverage Score
4%
Butter
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 46.034g)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 2.56g)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 20)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.