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Sunflower seed vs. Wheat gluten — In-Depth Nutrition Comparison

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How are Sunflower seed and Wheat gluten different?

  • Sunflower seed is higher than Wheat gluten in Vitamin E , Copper, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Folate, Vitamin B3, Zinc, and Fiber.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Wheat gluten.

Seeds, sunflower seed kernels, dried and Vital wheat gluten types were used in this article.

Infographic

Sunflower seed vs Wheat gluten 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 Magnesium +1200%
Contains more Phosphorus +153.8%
Contains more Potassium +545%
Contains less Sodium -69%
Contains more Zinc +488.2%
Contains more Copper +889%
Contains more Selenium +33.5%
Contains more Calcium +82.1%
Equal in Iron - 5.2
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 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +1200%
Contains more Phosphorus +153.8%
Contains more Potassium +545%
Contains less Sodium -69%
Contains more Zinc +488.2%
Contains more Copper +889%
Contains more Selenium +33.5%
Contains more Calcium +82.1%
Equal in Iron - 5.2

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 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2681.6%
Contains more Carbs +45%
Contains more Other +203%
Contains more Protein +261.7%
Contains more Water +73.4%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Fats +2681.6%
Contains more Carbs +45%
Contains more Other +203%
Contains more Protein +261.7%
Contains more Water +73.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +11776.9%
Contains more Polyunsaturated fat +2756.4%
Contains less Saturated Fat -93.9%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains more Monounsaturated Fat +11776.9%
Contains more Polyunsaturated fat +2756.4%
Contains less Saturated Fat -93.9%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Wheat gluten Opinion
Net carbs 11.4g 13.19g Wheat gluten
Protein 20.78g 75.16g Wheat gluten
Fats 51.46g 1.85g Sunflower seed
Carbs 20g 13.79g Sunflower seed
Calories 584kcal 370kcal Sunflower seed
Sugar 2.62g 0g Wheat gluten
Fiber 8.6g 0.6g Sunflower seed
Calcium 78mg 142mg Wheat gluten
Iron 5.25mg 5.2mg Sunflower seed
Magnesium 325mg 25mg Sunflower seed
Phosphorus 660mg 260mg Sunflower seed
Potassium 645mg 100mg Sunflower seed
Sodium 9mg 29mg Sunflower seed
Zinc 5mg 0.85mg Sunflower seed
Copper 1.8mg 0.182mg Sunflower seed
Manganese 1.95mg Sunflower seed
Selenium 53µg 39.7µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0mg Sunflower seed
Vitamin B2 0.355mg 0mg Sunflower seed
Vitamin B3 8.335mg 0mg Sunflower seed
Vitamin B5 1.13mg 0mg Sunflower seed
Vitamin B6 1.345mg 0mg Sunflower seed
Folate 227µg 0µg Sunflower seed
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Saturated Fat 4.455g 0.272g Wheat gluten
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.156g Sunflower seed
Polyunsaturated fat 23.137g 0.81g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
207%
Sunflower seed
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 4.183g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 44)
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
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.