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  6. Sunflower seed vs. Beef broiled

Sunflower seed vs. Beef broiled — In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Beef broiled

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Manganese, Vitamin B6, Magnesium, Phosphorus, Selenium, and Folate, yet Beef broiled is richer in Vitamin B12.
  • Daily need coverage for Vitamin E from Sunflower seed is 234% higher.
  • Sunflower seed contains 163 times more Manganese than Beef broiled. Sunflower seed contains 1.95mg of Manganese, while Beef broiled contains 0.012mg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Sunflower seed vs Beef broiled 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.
Sunflower seed
Sunflower seed
9
:
1
Beef broiled
Beef broiled
Contains more Calcium +333.3%
Contains more Iron +101.9%
Contains more Magnesium +1447.6%
Contains more Phosphorus +233.3%
Contains more Potassium +102.8%
Contains less Sodium -87.5%
Contains more Copper +2017.6%
Contains more Manganese +16150%
Contains more Selenium +146.5%
Contains more Zinc +26.2%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Beef broiled
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Contains more Calcium +333.3%
Contains more Iron +101.9%
Contains more Magnesium +1447.6%
Contains more Phosphorus +233.3%
Contains more Potassium +102.8%
Contains less Sodium -87.5%
Contains more Copper +2017.6%
Contains more Manganese +16150%
Contains more Selenium +146.5%
Contains more Zinc +26.2%

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.
Sunflower seed
Sunflower seed
9
:
2
Beef broiled
Beef broiled
Contains more Vitamin A +455.6%
Contains more Vitamin E +29208.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3117.4%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B3 +55%
Contains more Vitamin B5 +71.7%
Contains more Vitamin B6 +252.1%
Contains more Folate +2422.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Sunflower seed
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%
Beef broiled
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin A +455.6%
Contains more Vitamin E +29208.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3117.4%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B3 +55%
Contains more Vitamin B5 +71.7%
Contains more Vitamin B6 +252.1%
Contains more Folate +2422.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Beef broiled
Beef broiled
Contains more Fats +233.9%
Contains more Carbs +∞%
Contains more Other +345.6%
Contains more Protein +24.8%
Contains more Water +1125.8%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Beef broiled
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more Fats +233.9%
Contains more Carbs +∞%
Contains more Other +345.6%
Contains more Protein +24.8%
Contains more Water +1125.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Beef broiled
Beef broiled
Contains less Saturated Fat -24.4%
Contains more Monounsaturated Fat +177.9%
Contains more Polyunsaturated fat +4680.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Beef broiled
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Contains less Saturated Fat -24.4%
Contains more Monounsaturated Fat +177.9%
Contains more Polyunsaturated fat +4680.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Beef broiled Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 25.93g Beef broiled
Fats 51.46g 15.41g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 250kcal Sunflower seed
Sugar 2.62g 0g Beef broiled
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 18mg Sunflower seed
Iron 5.25mg 2.6mg Sunflower seed
Magnesium 325mg 21mg Sunflower seed
Phosphorus 660mg 198mg Sunflower seed
Potassium 645mg 318mg Sunflower seed
Sodium 9mg 72mg Sunflower seed
Zinc 5mg 6.31mg Beef broiled
Copper 1.8mg 0.085mg Sunflower seed
Manganese 1.95mg 0.012mg Sunflower seed
Selenium 53µg 21.5µg Sunflower seed
Vitamin A 50IU 9IU Sunflower seed
Vitamin A RAE 3µg 3µg
Vitamin E 35.17mg 0.12mg Sunflower seed
Vitamin D 0IU 2IU Beef broiled
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.046mg Sunflower seed
Vitamin B2 0.355mg 0.176mg Sunflower seed
Vitamin B3 8.335mg 5.378mg Sunflower seed
Vitamin B5 1.13mg 0.658mg Sunflower seed
Vitamin B6 1.345mg 0.382mg Sunflower seed
Folate 227µg 9µg Sunflower seed
Vitamin B12 0µg 2.64µg Beef broiled
Vitamin K 0µg 1.2µg Beef broiled
Tryptophan 0.348mg 0.094mg Sunflower seed
Threonine 0.928mg 0.72mg Sunflower seed
Isoleucine 1.139mg 0.822mg Sunflower seed
Leucine 1.659mg 1.45mg Sunflower seed
Lysine 0.937mg 1.54mg Beef broiled
Methionine 0.494mg 0.478mg Sunflower seed
Phenylalanine 1.169mg 0.725mg Sunflower seed
Valine 1.315mg 0.914mg Sunflower seed
Histidine 0.632mg 0.604mg Sunflower seed
Cholesterol 0mg 88mg Sunflower seed
Trans Fat 0.572g Sunflower seed
Saturated Fat 4.455g 5.895g Sunflower seed
Omega-3 - DHA 0g 0.001g Beef broiled
Omega-3 - EPA 0.014g 0.003g Sunflower seed
Omega-3 - DPA 0g 0.016g Beef broiled
Monounsaturated Fat 18.528g 6.668g Sunflower seed
Polyunsaturated fat 23.137g 0.484g Sunflower seed
Omega-6 - Gamma-linoleic acid 0.012g Beef broiled
Omega-3 - ALA 0.044g Beef broiled

Which food is preferable for your diet?

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

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
156%
Sunflower seed
52%
Beef broiled
Minerals Daily Need Coverage Score
207%
Sunflower seed
56%
Beef broiled

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 1.44g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
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?
Beef broiled
Beef broiled is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 20)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.