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Sunflower seed vs. Heart of palm — In-Depth Nutrition Comparison

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How are Sunflower seed and Heart of palm different?

  • Sunflower seed is higher than Heart of palm in Vitamin E , Copper, Vitamin B1, Selenium, Magnesium, Phosphorus, Folate, Vitamin B3, Iron, and Vitamin B6.
  • Sunflower seed covers your daily need of Vitamin E 231% more than Heart of palm.
  • Sunflower seed contains 76 times more Selenium than Heart of palm. Sunflower seed contains 53µg of Selenium, while Heart of palm contains 0.7µg.

Seeds, sunflower seed kernels, dried and Hearts of palm, raw types were used in this article.

Infographic

Sunflower seed vs Heart of palm 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.
Contains more Calcium +333.3%
Contains more Iron +210.7%
Contains more Magnesium +3150%
Contains more Phosphorus +371.4%
Contains less Sodium -35.7%
Contains more Zinc +34%
Contains more Copper +179.5%
Contains more Selenium +7471.4%
Contains more Potassium +180%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +333.3%
Contains more Iron +210.7%
Contains more Magnesium +3150%
Contains more Phosphorus +371.4%
Contains less Sodium -35.7%
Contains more Zinc +34%
Contains more Copper +179.5%
Contains more Selenium +7471.4%
Contains more Potassium +180%

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.
:
Contains more Vitamin E +6934%
Contains more Vitamin B1 +2860%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +826.1%
Contains more Vitamin B6 +66%
Contains more Folate +845.8%
Contains more Vitamin A +36%
Contains more Vitamin C +471.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin E +6934%
Contains more Vitamin B1 +2860%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +826.1%
Contains more Vitamin B6 +66%
Contains more Folate +845.8%
Contains more Vitamin A +36%
Contains more Vitamin C +471.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +669.6%
Contains more Fats +25630%
Contains more Other +52.3%
Contains more Carbs +28.1%
Contains more Water +1369.3%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more Protein +669.6%
Contains more Fats +25630%
Contains more Other +52.3%
Contains more Carbs +28.1%
Contains more Water +1369.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +370460%
Contains more Polyunsaturated fat +25896.6%
Contains less Saturated Fat -99%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +370460%
Contains more Polyunsaturated fat +25896.6%
Contains less Saturated Fat -99%

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 Heart of palm
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Heart of palm Opinion
Net carbs 11.4g 24.11g Heart of palm
Protein 20.78g 2.7g Sunflower seed
Fats 51.46g 0.2g Sunflower seed
Carbs 20g 25.61g Heart of palm
Calories 584kcal 115kcal Sunflower seed
Sugar 2.62g 17.16g Sunflower seed
Fiber 8.6g 1.5g Sunflower seed
Calcium 78mg 18mg Sunflower seed
Iron 5.25mg 1.69mg Sunflower seed
Magnesium 325mg 10mg Sunflower seed
Phosphorus 660mg 140mg Sunflower seed
Potassium 645mg 1806mg Heart of palm
Sodium 9mg 14mg Sunflower seed
Zinc 5mg 3.73mg Sunflower seed
Copper 1.8mg 0.644mg Sunflower seed
Manganese 1.95mg Sunflower seed
Selenium 53µg 0.7µg Sunflower seed
Vitamin A 50IU 68IU Heart of palm
Vitamin A RAE 3µg 3µg
Vitamin E 35.17mg 0.5mg Sunflower seed
Vitamin C 1.4mg 8mg Heart of palm
Vitamin B1 1.48mg 0.05mg Sunflower seed
Vitamin B2 0.355mg 0.18mg Sunflower seed
Vitamin B3 8.335mg 0.9mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 1.345mg 0.81mg Sunflower seed
Folate 227µg 24µg Sunflower seed
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Saturated Fat 4.455g 0.046g Heart of palm
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.005g Sunflower seed
Polyunsaturated fat 23.137g 0.089g Sunflower seed

Which food is preferable for your diet?

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

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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
26%
Heart of palm
Minerals Daily Need Coverage Score
207%
Sunflower seed
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 14.54g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 12)
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 Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 4.409g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.