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  6. Beef broiled vs. Sunflower seeds

Beef broiled vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between Beef broiled and Sunflower seeds

  • Beef broiled is richer in Vitamin B12, yet Sunflower seeds are richer in Vitamin E, Copper, Vitamin B1, Manganese, Vitamin B6, Magnesium, Phosphorus, Selenium, and Folate.
  • Daily need coverage for Vitamin E from Sunflower seeds is 234% higher.

Food types used in this article are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Seeds, sunflower seed kernels, dried.

Infographic

Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
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 ZincZinc +26.2%
Contains more MagnesiumMagnesium +1447.6%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +102.8%
Contains more IronIron +101.9%
Contains more CopperCopper +2017.6%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +16150%
Contains more SeleniumSelenium +146.5%

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% 0.54% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +49.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +455.6%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +3117.4%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B5Vitamin B5 +71.7%
Contains more Vitamin B6Vitamin B6 +252.1%
Contains more FolateFolate +2422.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 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 ProteinProtein +24.8%
Contains more WaterWater +1125.8%
Contains more FatsFats +233.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +345.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated Fat: Sat. Fat 5.895 g
Monounsaturated Fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 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 -24.4%
Contains more Mono. FatMonounsaturated Fat +177.9%
Contains more Poly. FatPolyunsaturated fat +4680.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef broiled Sunflower seeds Opinion
Calories 250kcal 584kcal Sunflower seeds
Protein 25.93g 20.78g Beef broiled
Fats 15.41g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 0g 11.4g Sunflower seeds
Carbs 0g 20g Sunflower seeds
Cholesterol 88mg 0mg Sunflower seeds
Vitamin D 2IU 0IU Beef broiled
Magnesium 21mg 325mg Sunflower seeds
Calcium 18mg 78mg Sunflower seeds
Potassium 318mg 645mg Sunflower seeds
Iron 2.6mg 5.25mg Sunflower seeds
Sugar 0g 2.62g Beef broiled
Fiber 0g 8.6g Sunflower seeds
Copper 0.085mg 1.8mg Sunflower seeds
Zinc 6.31mg 5mg Beef broiled
Phosphorus 198mg 660mg Sunflower seeds
Sodium 72mg 9mg Sunflower seeds
Vitamin A 9IU 50IU Sunflower seeds
Vitamin A 3µg 3µg
Vitamin E 0.12mg 35.17mg Sunflower seeds
Manganese 0.012mg 1.95mg Sunflower seeds
Selenium 21.5µg 53µg Sunflower seeds
Vitamin B1 0.046mg 1.48mg Sunflower seeds
Vitamin B2 0.176mg 0.355mg Sunflower seeds
Vitamin B3 5.378mg 8.335mg Sunflower seeds
Vitamin B5 0.658mg 1.13mg Sunflower seeds
Vitamin B6 0.382mg 1.345mg Sunflower seeds
Vitamin B12 2.64µg 0µg Beef broiled
Vitamin K 1.2µg 0µg Beef broiled
Folate 9µg 227µg Sunflower seeds
Trans Fat 0.572g Sunflower seeds
Choline 82.4mg 55.1mg Beef broiled
Saturated Fat 5.895g 4.455g Sunflower seeds
Monounsaturated Fat 6.668g 18.528g Sunflower seeds
Polyunsaturated fat 0.484g 23.137g Sunflower seeds
Tryptophan 0.094mg 0.348mg Sunflower seeds
Threonine 0.72mg 0.928mg Sunflower seeds
Isoleucine 0.822mg 1.139mg Sunflower seeds
Leucine 1.45mg 1.659mg Sunflower seeds
Lysine 1.54mg 0.937mg Beef broiled
Methionine 0.478mg 0.494mg Sunflower seeds
Phenylalanine 0.725mg 1.169mg Sunflower seeds
Valine 0.914mg 1.315mg Sunflower seeds
Histidine 0.604mg 0.632mg Sunflower seeds
Omega-3 - EPA 0.003g 0.014g Sunflower seeds
Omega-3 - DHA 0.001g 0g Beef broiled
Omega-3 - ALA 0.044g Beef broiled
Omega-3 - DPA 0.016g 0g Beef broiled
Omega-6 - Gamma-linoleic acid 0.012g Beef broiled

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef broiled Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Beef broiled
146%
Sunflower seeds
Minerals Daily Need Coverage Score
56%
Beef broiled
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 1.44g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
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?
Beef broiled
Beef broiled is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 20)

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.