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Soybean vs Sunflower seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sunflower seed
Sunflower seed contains less Sugars (difference - 4.71g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.8)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 1.571g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 4)
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.
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.
Soybean Sunflower seed
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
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
Soybean 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
54
Soybean
105
Sunflower seed
Mineral Summary Score
158
Soybean
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
:
Contains more Iron +199%
Contains more Calcium +255.1%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Magnesium +16.1%
Equal in Copper - 1.8
Equal in Zinc - 5
Equal in Phosphorus - 660
Contains more Iron +199%
Contains more Calcium +255.1%
Contains more Potassium +178.6%
Contains less Sodium -77.8%
Contains more Magnesium +16.1%
Equal in Copper - 1.8
Equal in Zinc - 5
Equal in Phosphorus - 660

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
:
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +145.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +127.3%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +69.3%
Contains more Vitamin B3 +413.6%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +256.8%
Contains more Vitamin C +328.6%
Contains more Vitamin B2 +145.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +127.3%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +69.3%
Contains more Vitamin B3 +413.6%
Contains more Vitamin B5 +42.5%
Contains more Vitamin B6 +256.8%

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
219%
Soybean
125%
Sunflower seed
Carbohydrates
30%
Soybean
20%
Sunflower seed
Fats
92%
Soybean
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 Soybean Sunflower seed Opinion
Calories 446 584 Sunflower seed
Protein 36.49 20.78 Soybean
Fats 19.94 51.46 Sunflower seed
Vitamin C 6 1.4 Soybean
Carbs 30.16 20 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 5.25 Soybean
Calcium 277 78 Soybean
Potassium 1797 645 Soybean
Magnesium 280 325 Sunflower seed
Sugars 7.33 2.62 Soybean
Fiber 9.3 8.6 Soybean
Copper 1.658 1.8 Sunflower seed
Zinc 4.89 5 Sunflower seed
Starch
Phosphorus 704 660 Soybean
Sodium 2 9 Soybean
Vitamin A 22 50 Sunflower seed
Vitamin E 0.85 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.874 1.48 Sunflower seed
Vitamin B2 0.87 0.355 Soybean
Vitamin B3 1.623 8.335 Sunflower seed
Vitamin B5 0.793 1.13 Sunflower seed
Vitamin B6 0.377 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 47 0 Soybean
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 2.884 4.455 Soybean
Monounsaturated Fat 4.404 18.528 Sunflower seed
Polyunsaturated fat 11.255 23.137 Sunflower seed
Tryptophan 0.591 0.348 Soybean
Threonine 1.766 0.928 Soybean
Isoleucine 1.971 1.139 Soybean
Leucine 3.309 1.659 Soybean
Lysine 2.706 0.937 Soybean
Methionine 0.547 0.494 Soybean
Phenylalanine 2.122 1.169 Soybean
Valine 2.029 1.315 Soybean
Histidine 1.097 0.632 Soybean
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.