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  6. Artichoke vs. Sunflower seeds

Artichoke vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between artichoke and sunflower seeds

  • Artichoke has less vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, and vitamin B3 than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than artichoke.
  • The glycemic index of artichoke is higher.

These are the specific foods used in this comparison Artichokes, (globe or french), raw and Seeds, sunflower seed kernels, dried.

Infographic

Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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 MagnesiumMagnesium +441.7%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +310.2%
Contains more CopperCopper +679.2%
Contains more ZincZinc +920.4%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +661.7%
Contains more SeleniumSelenium +26400%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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 +735.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +18410.5%
Contains more Vitamin B1Vitamin B1 +1955.6%
Contains more Vitamin B2Vitamin B2 +437.9%
Contains more Vitamin B3Vitamin B3 +696.8%
Contains more Vitamin B5Vitamin B5 +234.3%
Contains more Vitamin B6Vitamin B6 +1059.5%
Contains more FolateFolate +233.8%
Contains more CholineCholine +60.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Artichoke Sunflower seeds DV% diff.
Vitamin E 0.19mg 35.17mg 233%
Copper 0.231mg 1.8mg 174%
Polyunsaturated fat 0.064g 23.137g 154%
Vitamin B1 0.072mg 1.48mg 117%
Selenium 0.2µg 53µg 96%
Vitamin B6 0.116mg 1.345mg 95%
Phosphorus 90mg 660mg 81%
Fats 0.15g 51.46g 79%
Manganese 0.256mg 1.95mg 74%
Magnesium 60mg 325mg 63%
Iron 1.28mg 5.25mg 50%
Monounsaturated fat 0.005g 18.528g 46%
Vitamin B3 1.046mg 8.335mg 46%
Zinc 0.49mg 5mg 41%
Folate 68µg 227µg 40%
Protein 3.27g 20.78g 35%
Calories 47kcal 584kcal 27%
Vitamin B2 0.066mg 0.355mg 22%
Saturated fat 0.036g 4.455g 20%
Vitamin B5 0.338mg 1.13mg 16%
Fiber 5.4g 8.6g 13%
Vitamin K 14.8µg 0µg 12%
Vitamin C 11.7mg 1.4mg 11%
Potassium 370mg 645mg 8%
Choline 34.4mg 55.1mg 4%
Sodium 94mg 9mg 4%
Calcium 44mg 78mg 3%
Carbs 10.51g 20g 3%
Net carbs 5.11g 11.4g N/A
Sugar 0.99g 2.62g N/A
Vitamin A 1µg 3µg 0%
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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 +1695.8%
Contains more ProteinProtein +535.5%
Contains more FatsFats +34206.7%
Contains more CarbsCarbs +90.3%
Contains more OtherOther +168.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 -99.2%
Contains more Mono. FatMonounsaturated fat +370460%
Contains more Poly. FatPolyunsaturated fat +36051.6%

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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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.