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Sunflower seed vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Oatmeal
Oatmeal contains less Sugars (difference - 2.16g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 4.229g)
Which food is cheaper?
Oatmeal
Oatmeal 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.
Sunflower seed Oatmeal
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat 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
Sunflower seed Oatmeal
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
105
Sunflower seed
21
Oatmeal
Mineral Summary Score
122
Sunflower seed
25
Oatmeal

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 Potassium +957.4%
Contains more Magnesium +1150%
Contains more Copper +2627.3%
Contains more Zinc +706.5%
Contains more Phosphorus +757.1%
Contains less Sodium -81.6%
Contains more Iron +13.5%
Equal in Calcium - 80
Contains more Potassium +957.4%
Contains more Magnesium +1150%
Contains more Copper +2627.3%
Contains more Zinc +706.5%
Contains more Phosphorus +757.1%
Contains less Sodium -81.6%
Contains more Iron +13.5%
Equal in Calcium - 80

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 +∞%
Contains more Vitamin E +50142.9%
Contains more Vitamin B1 +469.2%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +175.5%
Contains more Vitamin B5 +256.5%
Contains more Vitamin B6 +363.8%
Contains more Vitamin A +766%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +50142.9%
Contains more Vitamin B1 +469.2%
Contains more Vitamin B2 +65.1%
Contains more Vitamin B3 +175.5%
Contains more Vitamin B5 +256.5%
Contains more Vitamin B6 +363.8%
Contains more Vitamin A +766%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%

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
125%
Sunflower seed
14%
Oatmeal
Carbohydrates
20%
Sunflower seed
12%
Oatmeal
Fats
238%
Sunflower seed
6%
Oatmeal

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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 Sunflower seed Oatmeal Opinion
Calories 584 68 Sunflower seed
Protein 20.78 2.37 Sunflower seed
Fats 51.46 1.36 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 11.67 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 5.96 Oatmeal
Calcium 78 80 Oatmeal
Potassium 645 61 Sunflower seed
Magnesium 325 26 Sunflower seed
Sugars 2.62 0.46 Sunflower seed
Fiber 8.6 1.7 Sunflower seed
Copper 1.8 0.066 Sunflower seed
Zinc 5 0.62 Sunflower seed
Starch 10.37 Oatmeal
Phosphorus 660 77 Sunflower seed
Sodium 9 49 Sunflower seed
Vitamin A 50 433 Oatmeal
Vitamin E 35.17 0.07 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.26 Sunflower seed
Vitamin B2 0.355 0.215 Sunflower seed
Vitamin B3 8.335 3.025 Sunflower seed
Vitamin B5 1.13 0.317 Sunflower seed
Vitamin B6 1.345 0.29 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0.4 Oatmeal
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0.003 Sunflower seed
Saturated Fat 4.455 0.226 Oatmeal
Monounsaturated Fat 18.528 0.391 Sunflower seed
Polyunsaturated fat 23.137 0.426 Sunflower seed
Tryptophan 0.348 0.04 Sunflower seed
Threonine 0.928 0.083 Sunflower seed
Isoleucine 1.139 0.105 Sunflower seed
Leucine 1.659 0.2 Sunflower seed
Lysine 0.937 0.135 Sunflower seed
Methionine 0.494 0.04 Sunflower seed
Phenylalanine 1.169 0.13 Sunflower seed
Valine 1.315 0.151 Sunflower seed
Histidine 0.632 0.057 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.