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Sunflower seed vs. Oat — In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Oat

  • Sunflower seed is richer in Copper, Vitamin B6, Vitamin B1, Vitamin B3, Folate, Magnesium, Phosphorus, and Vitamin B2, yet Oat is richer in Manganese.
  • Daily need coverage for Copper from Sunflower seed is 130% higher.
  • Sunflower seed contains 11 times more Vitamin B6 than Oat. Sunflower seed contains 1.345mg of Vitamin B6, while Oat contains 0.119mg.
  • Oat contains less Saturated Fat.

Food types used in this article are Seeds, sunflower seed kernels, dried and Oats.

Infographic

Sunflower seed vs Oat 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 +44.4%
Contains more Iron +11.2%
Contains more Magnesium +83.6%
Contains more Phosphorus +26.2%
Contains more Potassium +50.3%
Contains more Zinc +25.9%
Contains more Copper +187.5%
Contains less Sodium -77.8%
Contains more Manganese +152.1%
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 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +44.4%
Contains more Iron +11.2%
Contains more Magnesium +83.6%
Contains more Phosphorus +26.2%
Contains more Potassium +50.3%
Contains more Zinc +25.9%
Contains more Copper +187.5%
Contains less Sodium -77.8%
Contains more Manganese +152.1%

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.
:
1
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B3 +767.3%
Contains more Vitamin B6 +1030.3%
Contains more Folate +305.4%
Contains more Vitamin B5 +19.4%
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +94%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B3 +767.3%
Contains more Vitamin B6 +1030.3%
Contains more Folate +305.4%
Contains more Vitamin B5 +19.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23%
Contains more Fats +645.8%
Contains more Other +76.2%
Contains more Carbs +231.4%
Contains more Water +73.8%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +23%
Contains more Fats +645.8%
Contains more Other +76.2%
Contains more Carbs +231.4%
Contains more Water +73.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +750.7%
Contains more Polyunsaturated fat +812.7%
Contains less Saturated Fat -72.7%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +750.7%
Contains more Polyunsaturated fat +812.7%
Contains less Saturated Fat -72.7%

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 Oat
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Oat Opinion
Net carbs 11.4g 55.67g Oat
Protein 20.78g 16.89g Sunflower seed
Fats 51.46g 6.9g Sunflower seed
Carbs 20g 66.27g Oat
Calories 584kcal 389kcal Sunflower seed
Sugar 2.62g Oat
Fiber 8.6g 10.6g Oat
Calcium 78mg 54mg Sunflower seed
Iron 5.25mg 4.72mg Sunflower seed
Magnesium 325mg 177mg Sunflower seed
Phosphorus 660mg 523mg Sunflower seed
Potassium 645mg 429mg Sunflower seed
Sodium 9mg 2mg Oat
Zinc 5mg 3.97mg Sunflower seed
Copper 1.8mg 0.626mg Sunflower seed
Manganese 1.95mg 4.916mg Oat
Selenium 53µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.763mg Sunflower seed
Vitamin B2 0.355mg 0.139mg Sunflower seed
Vitamin B3 8.335mg 0.961mg Sunflower seed
Vitamin B5 1.13mg 1.349mg Oat
Vitamin B6 1.345mg 0.119mg Sunflower seed
Folate 227µg 56µg Sunflower seed
Tryptophan 0.348mg 0.234mg Sunflower seed
Threonine 0.928mg 0.575mg Sunflower seed
Isoleucine 1.139mg 0.694mg Sunflower seed
Leucine 1.659mg 1.284mg Sunflower seed
Lysine 0.937mg 0.701mg Sunflower seed
Methionine 0.494mg 0.312mg Sunflower seed
Phenylalanine 1.169mg 0.895mg Sunflower seed
Valine 1.315mg 0.937mg Sunflower seed
Histidine 0.632mg 0.405mg Sunflower seed
Saturated Fat 4.455g 1.217g Oat
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 2.178g Sunflower seed
Polyunsaturated fat 23.137g 2.535g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Oat
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
33%
Oat
Minerals Daily Need Coverage Score
207%
Sunflower seed
154%
Oat

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 3.238g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.