foodstruct logo
Find food by nutritional value | Diet analysis

Cereal vs Sunflower seed - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 7.73g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 786mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 4.195g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.6)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Sunflower seed
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
304
Cereal
105
Sunflower seed
Mineral Summary Score
111
Cereal
122
Sunflower seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
Contains more Iron +548.8%
Contains more Zinc +52%
Contains more Calcium +680%
Contains more Potassium +514.3%
Contains more Magnesium +1610.5%
Contains more Copper +1213.9%
Contains more Phosphorus +757.1%
Contains less Sodium -98.9%
Contains more Iron +548.8%
Contains more Zinc +52%
Contains more Calcium +680%
Contains more Potassium +514.3%
Contains more Magnesium +1610.5%
Contains more Copper +1213.9%
Contains more Phosphorus +757.1%
Contains less Sodium -98.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
6
:
Contains more Vitamin C +2650%
Contains more Vitamin A +5484%
Contains more Vitamin B1 +324.9%
Contains more Vitamin B2 +990.1%
Contains more Vitamin B3 +255.4%
Contains more Vitamin B6 +345.1%
Contains more Vitamin E +43862.5%
Contains more Vitamin B5 +400%
Contains more Vitamin C +2650%
Contains more Vitamin A +5484%
Contains more Vitamin B1 +324.9%
Contains more Vitamin B2 +990.1%
Contains more Vitamin B3 +255.4%
Contains more Vitamin B6 +345.1%
Contains more Vitamin E +43862.5%
Contains more Vitamin B5 +400%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
36%
Cereal
125%
Sunflower seed
Carbohydrates
87%
Cereal
20%
Sunflower seed
Fats
5%
Cereal
238%
Sunflower seed

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Sunflower seed Opinion
Calories 378 584 Sunflower seed
Protein 6.06 20.78 Sunflower seed
Fats 1.08 51.46 Sunflower seed
Vitamin C 38.5 1.4 Cereal
Carbs 86.85 20 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Sunflower seed
Iron 34.06 5.25 Cereal
Calcium 10 78 Sunflower seed
Potassium 105 645 Sunflower seed
Magnesium 19 325 Sunflower seed
Sugars 10.35 2.62 Cereal
Fiber 1.4 8.6 Sunflower seed
Copper 0.137 1.8 Sunflower seed
Zinc 7.6 5 Cereal
Starch
Phosphorus 77 660 Sunflower seed
Sodium 795 9 Sunflower seed
Vitamin A 2792 50 Cereal
Vitamin E 0.08 35.17 Sunflower seed
Vitamin D 0 Sunflower seed
Vitamin B1 6.288 1.48 Cereal
Vitamin B2 3.87 0.355 Cereal
Vitamin B3 29.62 8.335 Cereal
Vitamin B5 0.226 1.13 Sunflower seed
Vitamin B6 5.986 1.345 Cereal
Vitamin B12 0 Sunflower seed
Vitamin K 0 0
Folic acid (B9) 0 Sunflower seed
Trans Fat
Saturated Fat 0.26 4.455 Cereal
Monounsaturated Fat 0.204 18.528 Sunflower seed
Polyunsaturated fat 0.354 23.137 Sunflower seed
Tryptophan 0.066 0.348 Sunflower seed
Threonine 0.241 0.928 Sunflower seed
Isoleucine 0.26 1.139 Sunflower seed
Leucine 0.767 1.659 Sunflower seed
Lysine 0.113 0.937 Sunflower seed
Methionine 0.13 0.494 Sunflower seed
Phenylalanine 0.365 1.169 Sunflower seed
Valine 0.344 1.315 Sunflower seed
Histidine 0.162 0.632 Sunflower seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.