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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.09 g
Fats:
8.69 g
Carbs:
72.12 g
Water:
8.46 g
Other:
4.64 g
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
Saturated fat:
Sat. Fat
2.55 g
Monounsaturated fat:
Mono. Fat
0.66 g
Polyunsaturated fat:
Poly. Fat
2.36 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
146%
Minerals Daily Need Coverage Score
132%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 68mg)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Allspice is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Allspice is lower in Saturated fat (difference - 1.905g)
Which food is lower in glycemic index?
Allspice is lower in glycemic index (difference - 5)
Which food is cheaper?
Allspice is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.