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Babassu oil vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between babassu oil and sunflower seeds

  • The amount of vitamin B1, vitamin E, vitamin B6, selenium, phosphorus, magnesium, iron, folate, and vitamin B3 in sunflower seeds is higher than in babassu oil.
  • Babassu oil covers your daily saturated fat needs 384% more than sunflower seeds.
  • Sunflower seeds contain less saturated fat.
  • Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of babassu oil is 0.

Specific food types used in this comparison are Oil, babassu and Seeds, sunflower seed kernels, dried.

Infographic

Babassu oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
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.
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 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +94.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 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 -94.5%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +1346.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Babassu oil Sunflower seeds DV% diff.
Saturated fat 81.2g 4.455g 349%
Copper 1.8mg 200%
Polyunsaturated fat 1.6g 23.137g 144%
Vitamin B1 0mg 1.48mg 123%
Vitamin E 19.1mg 35.17mg 107%
Vitamin B6 0mg 1.345mg 103%
Selenium 0µg 53µg 96%
Phosphorus 0mg 660mg 94%
Manganese 1.95mg 85%
Magnesium 0mg 325mg 77%
Fats 100g 51.46g 75%
Iron 0mg 5.25mg 66%
Folate 0µg 227µg 57%
Vitamin B3 0mg 8.335mg 52%
Zinc 0mg 5mg 45%
Protein 0g 20.78g 42%
Fiber 0g 8.6g 34%
Vitamin B2 0mg 0.355mg 27%
Vitamin B5 0mg 1.13mg 23%
Potassium 0mg 645mg 19%
Monounsaturated fat 11.4g 18.528g 18%
Calories 884kcal 584kcal 15%
Choline 55.1mg 10%
Calcium 0mg 78mg 8%
Carbs 0g 20g 7%
Vitamin C 0mg 1.4mg 2%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Sodium 0mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0mg 0.348mg 0%
Threonine 0mg 0.928mg 0%
Isoleucine 0mg 1.139mg 0%
Leucine 0mg 1.659mg 0%
Lysine 0mg 0.937mg 0%
Methionine 0mg 0.494mg 0%
Phenylalanine 0mg 1.169mg 0%
Valine 0mg 1.315mg 0%
Histidine 0mg 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
Babassu oil 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
29%
Babassu oil
146%
Sunflower seeds
Minerals Daily Need Coverage Score
0%
Babassu oil
207%
Sunflower seeds

Comparison summary

Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 76.745g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.9)
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 is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 20)
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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.