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Seed vs Sunflower seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 2.62g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 1.125g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 5)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Seed Sunflower seed
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed 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
25
Seed
105
Sunflower seed
Mineral Summary Score
137
Seed
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
Seed
4
:
Contains more Iron +47%
Contains more Calcium +709%
Contains more Phosphorus +30.3%
Contains more Potassium +58.5%
Contains more Copper +94.8%
Contains less Sodium -43.8%
Equal in Magnesium - 325
Equal in Zinc - 5
Contains more Iron +47%
Contains more Calcium +709%
Contains more Phosphorus +30.3%
Contains more Potassium +58.5%
Contains more Copper +94.8%
Contains less Sodium -43.8%
Equal in Magnesium - 325
Equal in Zinc - 5

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
Seed
3
:
Contains more Vitamin C +14.3%
Contains more Vitamin E +6934%
Contains more Vitamin B1 +138.7%
Contains more Vitamin B2 +108.8%
Equal in Vitamin A - 50
Equal in Vitamin B3 - 8.335
Contains more Vitamin C +14.3%
Contains more Vitamin E +6934%
Contains more Vitamin B1 +138.7%
Contains more Vitamin B2 +108.8%
Equal in Vitamin A - 50
Equal in Vitamin B3 - 8.335

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
99%
Seed
125%
Sunflower seed
Carbohydrates
42%
Seed
20%
Sunflower seed
Fats
142%
Seed
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 Seed Sunflower seed Opinion
Calories 486 584 Sunflower seed
Protein 16.54 20.78 Sunflower seed
Fats 30.74 51.46 Sunflower seed
Vitamin C 1.6 1.4 Seed
Carbs 42.12 20 Seed
Cholesterol 0 0
Vitamin D 0 Sunflower seed
Iron 7.72 5.25 Seed
Calcium 631 78 Seed
Potassium 407 645 Sunflower seed
Magnesium 335 325 Seed
Sugars 2.62 Sunflower seed
Fiber 34.4 8.6 Seed
Copper 0.924 1.8 Sunflower seed
Zinc 4.58 5 Sunflower seed
Starch
Phosphorus 860 660 Seed
Sodium 16 9 Sunflower seed
Vitamin A 54 50 Seed
Vitamin E 0.5 35.17 Sunflower seed
Vitamin D 0 Sunflower seed
Vitamin B1 0.62 1.48 Sunflower seed
Vitamin B2 0.17 0.355 Sunflower seed
Vitamin B3 8.83 8.335 Seed
Vitamin B5 1.13 Sunflower seed
Vitamin B6 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folic acid (B9) 0 Sunflower seed
Trans Fat 0.14 Sunflower seed
Saturated Fat 3.33 4.455 Seed
Monounsaturated Fat 2.309 18.528 Sunflower seed
Polyunsaturated fat 23.665 23.137 Seed
Tryptophan 0.436 0.348 Seed
Threonine 0.709 0.928 Sunflower seed
Isoleucine 0.801 1.139 Sunflower seed
Leucine 1.371 1.659 Sunflower seed
Lysine 0.97 0.937 Seed
Methionine 0.588 0.494 Seed
Phenylalanine 1.016 1.169 Sunflower seed
Valine 0.95 1.315 Sunflower seed
Histidine 0.531 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.