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Apple vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are apples and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than apples.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.
  • Sunflower seeds have a lower glycemic index (20) than apples (36).

Apples, raw, with skin and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Apple 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.
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
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 less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +6400%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +502.8%
Contains more IronIron +4275%
Contains more CopperCopper +6566.7%
Contains more ZincZinc +12400%
Contains more PhosphorusPhosphorus +5900%
Contains more ManganeseManganese +5471.4%
Contains more SeleniumSelenium +∞%

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.
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 +228.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +19438.9%
Contains more Vitamin B1Vitamin B1 +8605.9%
Contains more Vitamin B2Vitamin B2 +1265.4%
Contains more Vitamin B3Vitamin B3 +9059.3%
Contains more Vitamin B5Vitamin B5 +1752.5%
Contains more Vitamin B6Vitamin B6 +3180.5%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +1520.6%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 WaterWater +1708.9%
Contains more ProteinProtein +7892.3%
Contains more FatsFats +30170.6%
Contains more CarbsCarbs +44.8%
Contains more OtherOther +1415%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -99.4%
Contains more Mono. FatMonounsaturated fat +264585.7%
Contains more Poly. FatPolyunsaturated fat +45266.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +20.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Sunflower seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Sunflower seeds DV% diff.
Vitamin E 0.18mg 35.17mg 233%
Copper 0.027mg 1.8mg 197%
Polyunsaturated fat 0.051g 23.137g 154%
Vitamin B1 0.017mg 1.48mg 122%
Vitamin B6 0.041mg 1.345mg 100%
Selenium 0µg 53µg 96%
Phosphorus 11mg 660mg 93%
Manganese 0.035mg 1.95mg 83%
Fats 0.17g 51.46g 79%
Magnesium 5mg 325mg 76%
Iron 0.12mg 5.25mg 64%
Folate 3µg 227µg 56%
Vitamin B3 0.091mg 8.335mg 52%
Monounsaturated fat 0.007g 18.528g 46%
Zinc 0.04mg 5mg 45%
Protein 0.26g 20.78g 41%
Calories 52kcal 584kcal 27%
Fiber 2.4g 8.6g 25%
Vitamin B2 0.026mg 0.355mg 25%
Vitamin B5 0.061mg 1.13mg 21%
Saturated fat 0.028g 4.455g 20%
Potassium 107mg 645mg 16%
Choline 3.4mg 55.1mg 9%
Fructose 5.9g 7%
Calcium 6mg 78mg 7%
Vitamin C 4.6mg 1.4mg 4%
Vitamin K 2.2µg 0µg 2%
Carbs 13.81g 20g 2%
Net carbs 11.41g 11.4g N/A
Sugar 10.39g 2.62g N/A
Starch 0.05g 0%
Sodium 1mg 9mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.001mg 0.348mg 0%
Threonine 0.006mg 0.928mg 0%
Isoleucine 0.006mg 1.139mg 0%
Leucine 0.013mg 1.659mg 0%
Lysine 0.012mg 0.937mg 0%
Methionine 0.001mg 0.494mg 0%
Phenylalanine 0.006mg 1.169mg 0%
Valine 0.012mg 1.315mg 0%
Histidine 0.005mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Apple
146%
Sunflower seeds
Minerals Daily Need Coverage Score
4%
Apple
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 7.77g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 4.427g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $1.1)
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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.