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Maize vs Sunflower seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 6mg)
Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 3.64g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 4.13g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Maize Sunflower seed
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Maize 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
13
Maize
105
Sunflower seed
Mineral Summary Score
13
Maize
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
Maize
0
:
Contains more Iron +909.6%
Contains more Calcium +3800%
Contains more Potassium +138.9%
Contains more Magnesium +778.4%
Contains more Copper +3233.3%
Contains more Zinc +987%
Contains more Phosphorus +641.6%
Contains less Sodium -40%
Contains more Iron +909.6%
Contains more Calcium +3800%
Contains more Potassium +138.9%
Contains more Magnesium +778.4%
Contains more Copper +3233.3%
Contains more Zinc +987%
Contains more Phosphorus +641.6%
Contains less Sodium -40%

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
Maize
3
:
Contains more Vitamin C +385.7%
Contains more Vitamin A +274%
Contains more Vitamin K +∞%
Contains more Vitamin E +50142.9%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +370.9%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +1346.2%
Contains more Vitamin C +385.7%
Contains more Vitamin A +274%
Contains more Vitamin K +∞%
Contains more Vitamin E +50142.9%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +370.9%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +1346.2%

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
20%
Maize
125%
Sunflower seed
Carbohydrates
19%
Maize
20%
Sunflower seed
Fats
6%
Maize
238%
Sunflower seed

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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 Maize Sunflower seed Opinion
Calories 86 584 Sunflower seed
Protein 3.27 20.78 Sunflower seed
Fats 1.35 51.46 Sunflower seed
Vitamin C 6.8 1.4 Maize
Carbs 18.7 20 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 5.25 Sunflower seed
Calcium 2 78 Sunflower seed
Potassium 270 645 Sunflower seed
Magnesium 37 325 Sunflower seed
Sugars 6.26 2.62 Maize
Fiber 2 8.6 Sunflower seed
Copper 0.054 1.8 Sunflower seed
Zinc 0.46 5 Sunflower seed
Starch 5.7 Maize
Phosphorus 89 660 Sunflower seed
Sodium 15 9 Sunflower seed
Vitamin A 187 50 Maize
Vitamin E 0.07 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.155 1.48 Sunflower seed
Vitamin B2 0.055 0.355 Sunflower seed
Vitamin B3 1.77 8.335 Sunflower seed
Vitamin B5 0.717 1.13 Sunflower seed
Vitamin B6 0.093 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0.3 0 Maize
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 0.325 4.455 Maize
Monounsaturated Fat 0.432 18.528 Sunflower seed
Polyunsaturated fat 0.487 23.137 Sunflower seed
Tryptophan 0.023 0.348 Sunflower seed
Threonine 0.129 0.928 Sunflower seed
Isoleucine 0.129 1.139 Sunflower seed
Leucine 0.348 1.659 Sunflower seed
Lysine 0.137 0.937 Sunflower seed
Methionine 0.067 0.494 Sunflower seed
Phenylalanine 0.15 1.169 Sunflower seed
Valine 0.185 1.315 Sunflower seed
Histidine 0.089 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.