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  6. Allspice vs. Sunflower seeds

Allspice vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between allspice and sunflower seeds?

  • Allspice is higher in calcium, fiber, and manganese, yet sunflower seeds are higher in copper, vitamin B1, selenium, vitamin B6, phosphorus, folate, and magnesium.
  • Sunflower seeds' daily need coverage for copper is 139% more.
  • Allspice has 8 times more calcium than sunflower seeds. While allspice has 661mg of calcium, sunflower seeds have only 78mg.

We used Spices, allspice, ground and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Allspice vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +747.4%
Contains more PotassiumPotassium +61.9%
Contains more IronIron +34.5%
Contains more ManganeseManganese +50.9%
Contains more MagnesiumMagnesium +140.7%
Contains more CopperCopper +225.5%
Contains more ZincZinc +395%
Contains more PhosphorusPhosphorus +484.1%
Contains less SodiumSodium -88.3%
Contains more SeleniumSelenium +1863%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +1365.3%
Contains more Vitamin B2Vitamin B2 +463.5%
Contains more Vitamin B3Vitamin B3 +191.4%
Contains more Vitamin B6Vitamin B6 +540.5%
Contains more FolateFolate +530.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Allspice Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.553mg 1.8mg 139%
Polyunsaturated fat 2.36g 23.137g 139%
Vitamin B1 0.101mg 1.48mg 115%
Selenium 2.7µg 53µg 91%
Vitamin B6 0.21mg 1.345mg 87%
Phosphorus 113mg 660mg 78%
Fats 8.69g 51.46g 66%
Calcium 661mg 78mg 58%
Fiber 21.6g 8.6g 52%
Folate 36µg 227µg 48%
Monounsaturated fat 0.66g 18.528g 45%
Magnesium 135mg 325mg 45%
Manganese 2.943mg 1.95mg 43%
Vitamin C 39.2mg 1.4mg 42%
Zinc 1.01mg 5mg 36%
Vitamin B3 2.86mg 8.335mg 34%
Protein 6.09g 20.78g 29%
Iron 7.06mg 5.25mg 23%
Vitamin B5 1.13mg 23%
Vitamin B2 0.063mg 0.355mg 22%
Carbs 72.12g 20g 17%
Calories 263kcal 584kcal 16%
Potassium 1044mg 645mg 12%
Choline 55.1mg 10%
Saturated fat 2.55g 4.455g 9%
Vitamin A 27µg 3µg 3%
Sodium 77mg 9mg 3%
Net carbs 50.52g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +260.6%
Contains more WaterWater +78.9%
Contains more OtherOther +53.1%
Contains more ProteinProtein +241.2%
Contains more FatsFats +492.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -42.8%
Contains more Mono. FatMonounsaturated fat +2707.3%
Contains more Poly. FatPolyunsaturated fat +880.4%

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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. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.