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Sunflower seed vs Soybean meal - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Soybean meal
Soybean meal contains less Sugars (difference - 2.62g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 4.187g)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 20)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $1.6)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Soybean meal
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower seed Soybean meal
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
31
Soybean meal
Mineral Summary Score
122
Sunflower seed
170
Soybean meal

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 Iron +161%
Contains more Calcium +212.8%
Contains more Potassium +286%
Contains more Copper +11.1%
Contains less Sodium -66.7%
Equal in Magnesium - 306
Equal in Zinc - 5.06
Equal in Phosphorus - 701
Contains more Iron +161%
Contains more Calcium +212.8%
Contains more Potassium +286%
Contains more Copper +11.1%
Contains less Sodium -66.7%
Equal in Magnesium - 306
Equal in Zinc - 5.06
Equal in Phosphorus - 701

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 A +25%
Contains more Vitamin B1 +114.2%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B6 +136.4%
Contains more Vitamin B5 +74.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +25%
Contains more Vitamin B1 +114.2%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B6 +136.4%
Contains more Vitamin B5 +74.9%

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
295%
Soybean meal
Carbohydrates
20%
Sunflower seed
36%
Soybean meal
Fats
238%
Sunflower seed
11%
Soybean meal

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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 Soybean meal Opinion
Calories 584 337 Sunflower seed
Protein 20.78 49.2 Soybean meal
Fats 51.46 2.39 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 35.89 Soybean meal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 13.7 Soybean meal
Calcium 78 244 Soybean meal
Potassium 645 2490 Soybean meal
Magnesium 325 306 Sunflower seed
Sugars 2.62 Sunflower seed
Fiber 8.6 Sunflower seed
Copper 1.8 2 Soybean meal
Zinc 5 5.06 Soybean meal
Starch
Phosphorus 660 701 Soybean meal
Sodium 9 3 Soybean meal
Vitamin A 50 40 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.691 Sunflower seed
Vitamin B2 0.355 0.251 Sunflower seed
Vitamin B3 8.335 2.587 Sunflower seed
Vitamin B5 1.13 1.976 Soybean meal
Vitamin B6 1.345 0.569 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.268 Soybean meal
Monounsaturated Fat 18.528 0.409 Sunflower seed
Polyunsaturated fat 23.137 1.045 Sunflower seed
Tryptophan 0.348 0.653 Soybean meal
Threonine 0.928 1.952 Soybean meal
Isoleucine 1.139 2.18 Soybean meal
Leucine 1.659 3.66 Soybean meal
Lysine 0.937 2.991 Soybean meal
Methionine 0.494 0.606 Soybean meal
Phenylalanine 1.169 2.346 Soybean meal
Valine 1.315 2.243 Soybean meal
Histidine 0.632 1.212 Soybean meal
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.