Sunflower seed vs. Oysters — In-Depth Nutrition Comparison
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A recap on differences between Sunflower seed and Oysters
- Sunflower seed is higher in Vitamin E , Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Manganese, and Folate, yet Oysters is higher in Vitamin B12, Zinc, and Copper.
- Oysters covers your daily Vitamin B12 needs 729% more than Sunflower seed.
- Sunflower seed contains 41 times more Vitamin B1 than Oysters. While Sunflower seed contains 1.48mg of Vitamin B1, Oysters contains only 0.036mg.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Mollusks, oyster, eastern, wild, cooked, moist heat.
Infographic
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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
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Magnesium
+828.6%
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Phosphorus
+240.2%
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Potassium
+364%
Contains
less
Sodium
-94.6%
Contains
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Manganese
+229.9%
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Selenium
+34.2%
Contains
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Calcium
+48.7%
Contains
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Iron
+75.4%
Contains
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Zinc
+1472%
Contains
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Copper
+217.1%
Contains
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Magnesium
+828.6%
Contains
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Phosphorus
+240.2%
Contains
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Potassium
+364%
Contains
less
Sodium
-94.6%
Contains
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Manganese
+229.9%
Contains
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Selenium
+34.2%
Contains
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Calcium
+48.7%
Contains
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Iron
+75.4%
Contains
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Zinc
+1472%
Contains
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Copper
+217.1%
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
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Vitamin E
+1968.8%
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Vitamin C
+∞%
Contains
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Vitamin B1
+4011.1%
Contains
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Vitamin B2
+97.2%
Contains
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Vitamin B3
+350.5%
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Vitamin B5
+152.8%
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Vitamin B6
+2104.9%
Contains
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Folate
+1521.4%
Contains
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Vitamin A
+76%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+1968.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+4011.1%
Contains
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Vitamin B2
+97.2%
Contains
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Vitamin B3
+350.5%
Contains
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Vitamin B5
+152.8%
Contains
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Vitamin B6
+2104.9%
Contains
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Folate
+1521.4%
Contains
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Vitamin A
+76%
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+82%
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Fats
+1404.7%
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Carbs
+267%
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Other
+99.3%
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Water
+1553.1%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
11.42 g
Fats:
3.42 g
Carbs:
5.45 g
Water:
78.19 g
Other:
1.52 g
Contains
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Protein
+82%
Contains
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Fats
+1404.7%
Contains
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Carbs
+267%
Contains
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Other
+99.3%
Contains
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Water
+1553.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3561.7%
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Polyunsaturated fat
+2091%
Contains
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Saturated Fat
-78.7%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
0.948 g
Monounsaturated Fat:
0.506 g
Polyunsaturated fat:
1.056 g
Contains
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Monounsaturated Fat
+3561.7%
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Polyunsaturated fat
+2091%
Contains
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Saturated Fat
-78.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+∞%
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Starch
+∞%
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Glucose
+∞%
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.9 g
Sucrose:
0 g
Glucose:
1.23 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+∞%
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Starch
+∞%
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Glucose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 5.45g |
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| Protein | 20.78g | 11.42g |
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| Fats | 51.46g | 3.42g |
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| Carbs | 20g | 5.45g |
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| Calories | 584kcal | 102kcal |
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| Starch | 0.9g |
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| Sugar | 2.62g | 1.23g |
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| Fiber | 8.6g | 0g |
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| Calcium | 78mg | 116mg |
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| Iron | 5.25mg | 9.21mg |
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| Magnesium | 325mg | 35mg |
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| Phosphorus | 660mg | 194mg |
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| Potassium | 645mg | 139mg |
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| Sodium | 9mg | 166mg |
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| Zinc | 5mg | 78.6mg |
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| Copper | 1.8mg | 5.707mg |
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| Manganese | 1.95mg | 0.591mg |
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| Selenium | 53µg | 39.5µg |
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| Vitamin A | 50IU | 88IU |
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| Vitamin A RAE | 3µg | 26µg |
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| Vitamin E | 35.17mg | 1.7mg |
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| Vitamin D | 0IU | 2IU |
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| Vitamin C | 1.4mg | 0mg |
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| Vitamin B1 | 1.48mg | 0.036mg |
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| Vitamin B2 | 0.355mg | 0.18mg |
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| Vitamin B3 | 8.335mg | 1.85mg |
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| Vitamin B5 | 1.13mg | 0.447mg |
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| Vitamin B6 | 1.345mg | 0.061mg |
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| Folate | 227µg | 14µg |
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| Vitamin B12 | 0µg | 17.5µg |
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| Vitamin K | 0µg | 2µg |
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| Tryptophan | 0.348mg | 0.138mg |
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| Threonine | 0.928mg | 0.046mg |
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| Isoleucine | 1.139mg | 0.459mg |
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| Leucine | 1.659mg | 0.716mg |
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| Lysine | 0.937mg | 0.762mg |
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| Methionine | 0.494mg | 0.257mg |
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| Phenylalanine | 1.169mg | 0.413mg |
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| Valine | 1.315mg | 0.523mg |
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| Histidine | 0.632mg | 0.22mg |
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| Cholesterol | 0mg | 79mg |
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| Trans Fat | 0.068g |
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| Saturated Fat | 4.455g | 0.948g |
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| Omega-3 - DHA | 0g | 0.271g |
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| Omega-3 - EPA | 0.014g | 0.353g |
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| Omega-3 - DPA | 0g | 0.02g |
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| Monounsaturated Fat | 18.528g | 0.506g |
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| Polyunsaturated fat | 23.137g | 1.056g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.007g |
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| Omega-6 - Linoleic acid | 0.061g |
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| Omega-6 - Gamma-linoleic acid | 0.004g |
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| Omega-3 - ALA | 0.163g |
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| Omega-3 - Eicosatrienoic acid | 0.004g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
197%
Minerals Daily Need Coverage Score
207%
486%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 157mg)
Which food is lower in Cholesterol?
Sunflower seed is lower in Cholesterol (difference - 79mg)
Which food is cheaper?
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Oysters is lower in Sugar (difference - 1.39g)
Which food is lower in Saturated Fat?
Oysters is lower in Saturated Fat (difference - 3.507g)
Which food is lower in glycemic index?
Oysters is lower in glycemic index (difference - 20)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.