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Sunflower seed vs. Turkey meat — In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Turkey meat

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Vitamin B6, Folate, and Iron, however, Turkey meat has more Vitamin B12.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.
  • Sunflower seed has 139 times more Manganese than Turkey meat. Sunflower seed has 1.95mg of Manganese, while Turkey meat has 0.014mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Sunflower seed vs Turkey meat 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 +457.1%
Contains more Iron +381.7%
Contains more Magnesium +983.3%
Contains more Phosphorus +196%
Contains more Potassium +169.9%
Contains less Sodium -91.3%
Contains more Zinc +101.6%
Contains more Copper +1835.5%
Contains more Manganese +13828.6%
Contains more Selenium +77.9%
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 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Calcium +457.1%
Contains more Iron +381.7%
Contains more Magnesium +983.3%
Contains more Phosphorus +196%
Contains more Potassium +169.9%
Contains less Sodium -91.3%
Contains more Zinc +101.6%
Contains more Copper +1835.5%
Contains more Manganese +13828.6%
Contains more Selenium +77.9%

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 A +28.2%
Contains more Vitamin E +50142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3188.9%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +118.3%
Contains more Folate +2422.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B12 +∞%
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 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin A +28.2%
Contains more Vitamin E +50142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3188.9%
Contains more Vitamin B2 +26.3%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +118.3%
Contains more Folate +2422.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +596.3%
Contains more Carbs +33233.3%
Contains more Other +531.3%
Contains more Protein +37.4%
Contains more Water +1242.9%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Fats +596.3%
Contains more Carbs +33233.3%
Contains more Other +531.3%
Contains more Protein +37.4%
Contains more Water +1242.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +991.9%
Contains less Saturated Fat -51.6%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +991.9%
Contains less Saturated Fat -51.6%

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 Turkey meat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Turkey meat Opinion
Net carbs 11.4g 0.06g Sunflower seed
Protein 20.78g 28.55g Turkey meat
Fats 51.46g 7.39g Sunflower seed
Carbs 20g 0.06g Sunflower seed
Calories 584kcal 189kcal Sunflower seed
Sugar 2.62g 0g Turkey meat
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 14mg Sunflower seed
Iron 5.25mg 1.09mg Sunflower seed
Magnesium 325mg 30mg Sunflower seed
Phosphorus 660mg 223mg Sunflower seed
Potassium 645mg 239mg Sunflower seed
Sodium 9mg 103mg Sunflower seed
Zinc 5mg 2.48mg Sunflower seed
Copper 1.8mg 0.093mg Sunflower seed
Manganese 1.95mg 0.014mg Sunflower seed
Selenium 53µg 29.8µg Sunflower seed
Vitamin A 50IU 39IU Sunflower seed
Vitamin A RAE 3µg 12µg Turkey meat
Vitamin E 35.17mg 0.07mg Sunflower seed
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.045mg Sunflower seed
Vitamin B2 0.355mg 0.281mg Sunflower seed
Vitamin B3 8.335mg 9.573mg Turkey meat
Vitamin B5 1.13mg 0.948mg Sunflower seed
Vitamin B6 1.345mg 0.616mg Sunflower seed
Folate 227µg 9µg Sunflower seed
Vitamin B12 0µg 1.02µg Turkey meat
Tryptophan 0.348mg 0.291mg Sunflower seed
Threonine 0.928mg 1.004mg Turkey meat
Isoleucine 1.139mg 0.796mg Sunflower seed
Leucine 1.659mg 1.925mg Turkey meat
Lysine 0.937mg 2.282mg Turkey meat
Methionine 0.494mg 0.724mg Turkey meat
Phenylalanine 1.169mg 0.903mg Sunflower seed
Valine 1.315mg 0.902mg Sunflower seed
Histidine 0.632mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Sunflower seed
Trans Fat 0.101g Sunflower seed
Saturated Fat 4.455g 2.155g Turkey meat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0.014g 0.008g Sunflower seed
Omega-3 - DPA 0g 0.008g Turkey meat
Monounsaturated Fat 18.528g 2.647g Sunflower seed
Polyunsaturated fat 23.137g 2.119g Sunflower seed
Omega-6 - Eicosadienoic acid 0g 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

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

People also compare

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
50%
Turkey meat
Minerals Daily Need Coverage Score
207%
Sunflower seed
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 2.3g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 94mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 109mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
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

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.