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  6. Beef broiled vs. Sunflower seed

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

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The main differences between Beef broiled and Sunflower seed

  • Beef broiled is richer in Vitamin B12, yet Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Manganese, Vitamin B6, Magnesium, Phosphorus, Selenium, and Folate.
  • Daily need coverage for Vitamin E from Sunflower seed 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 seed 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.
Beef broiled
Beef broiled
1
:
9
Sunflower seed
Sunflower seed
Contains more Zinc +26.2%
Contains more Calcium +333.3%
Contains more Iron +101.9%
Contains more Magnesium +1447.6%
Contains more Phosphorus +233.3%
Contains more Potassium +102.8%
Contains less Sodium -87.5%
Contains more Copper +2017.6%
Contains more Manganese +16150%
Contains more Selenium +146.5%
Beef broiled
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Zinc +26.2%
Contains more Calcium +333.3%
Contains more Iron +101.9%
Contains more Magnesium +1447.6%
Contains more Phosphorus +233.3%
Contains more Potassium +102.8%
Contains less Sodium -87.5%
Contains more Copper +2017.6%
Contains more Manganese +16150%
Contains more Selenium +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.
Beef broiled
Beef broiled
2
:
9
Sunflower seed
Sunflower seed
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +29208.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3117.4%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B3 +55%
Contains more Vitamin B5 +71.7%
Contains more Vitamin B6 +252.1%
Contains more Folate +2422.2%
Beef broiled
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +29208.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3117.4%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B3 +55%
Contains more Vitamin B5 +71.7%
Contains more Vitamin B6 +252.1%
Contains more Folate +2422.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef broiled
Beef broiled
2
:
3
Sunflower seed
Sunflower seed
Contains more Protein +24.8%
Contains more Water +1125.8%
Contains more Fats +233.9%
Contains more Carbs +∞%
Contains more Other +345.6%
Beef broiled
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Sunflower seed
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 Protein +24.8%
Contains more Water +1125.8%
Contains more Fats +233.9%
Contains more Carbs +∞%
Contains more Other +345.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef broiled
Beef broiled
0
:
3
Sunflower seed
Sunflower seed
Contains less Saturated Fat -24.4%
Contains more Monounsaturated Fat +177.9%
Contains more Polyunsaturated fat +4680.4%
Beef broiled
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -24.4%
Contains more Monounsaturated Fat +177.9%
Contains more Polyunsaturated 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 seed
Lower in Sodium ok
Lower in Cholesterol 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 seed Opinion
Net carbs 0g 11.4g Sunflower seed
Protein 25.93g 20.78g Beef broiled
Fats 15.41g 51.46g Sunflower seed
Carbs 0g 20g Sunflower seed
Calories 250kcal 584kcal Sunflower seed
Sugar 0g 2.62g Beef broiled
Fiber 0g 8.6g Sunflower seed
Calcium 18mg 78mg Sunflower seed
Iron 2.6mg 5.25mg Sunflower seed
Magnesium 21mg 325mg Sunflower seed
Phosphorus 198mg 660mg Sunflower seed
Potassium 318mg 645mg Sunflower seed
Sodium 72mg 9mg Sunflower seed
Zinc 6.31mg 5mg Beef broiled
Copper 0.085mg 1.8mg Sunflower seed
Manganese 0.012mg 1.95mg Sunflower seed
Selenium 21.5µg 53µg Sunflower seed
Vitamin A 9IU 50IU Sunflower seed
Vitamin A RAE 3µg 3µg
Vitamin E 0.12mg 35.17mg Sunflower seed
Vitamin D 2IU 0IU Beef broiled
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.046mg 1.48mg Sunflower seed
Vitamin B2 0.176mg 0.355mg Sunflower seed
Vitamin B3 5.378mg 8.335mg Sunflower seed
Vitamin B5 0.658mg 1.13mg Sunflower seed
Vitamin B6 0.382mg 1.345mg Sunflower seed
Folate 9µg 227µg Sunflower seed
Vitamin B12 2.64µg 0µg Beef broiled
Vitamin K 1.2µg 0µg Beef broiled
Tryptophan 0.094mg 0.348mg Sunflower seed
Threonine 0.72mg 0.928mg Sunflower seed
Isoleucine 0.822mg 1.139mg Sunflower seed
Leucine 1.45mg 1.659mg Sunflower seed
Lysine 1.54mg 0.937mg Beef broiled
Methionine 0.478mg 0.494mg Sunflower seed
Phenylalanine 0.725mg 1.169mg Sunflower seed
Valine 0.914mg 1.315mg Sunflower seed
Histidine 0.604mg 0.632mg Sunflower seed
Cholesterol 88mg 0mg Sunflower seed
Trans Fat 0.572g Sunflower seed
Saturated Fat 5.895g 4.455g Sunflower seed
Omega-3 - DHA 0.001g 0g Beef broiled
Omega-3 - EPA 0.003g 0.014g Sunflower seed
Omega-3 - DPA 0.016g 0g Beef broiled
Monounsaturated Fat 6.668g 18.528g Sunflower seed
Polyunsaturated fat 0.484g 23.137g Sunflower seed
Omega-6 - Gamma-linoleic acid 0.012g Beef broiled
Omega-3 - ALA 0.044g Beef broiled

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef broiled Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Beef broiled
156%
Sunflower seed
Minerals Daily Need Coverage Score
56%
Beef broiled
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 1.44g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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 seed - 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.