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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 for sunflower seeds is 234% higher.
  • Beef broiled has a lower glycemic index than sunflower seeds.

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% 1% 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% 1% 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 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 A ~3µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef broiled Sunflower seeds DV% diff.
Vitamin E 0.12mg 35.17mg 234%
Copper 0.085mg 1.8mg 191%
Polyunsaturated fat 0.484g 23.137g 151%
Vitamin B1 0.046mg 1.48mg 120%
Vitamin B12 2.64µg 0µg 110%
Manganese 0.012mg 1.95mg 84%
Vitamin B6 0.382mg 1.345mg 74%
Magnesium 21mg 325mg 72%
Phosphorus 198mg 660mg 66%
Selenium 21.5µg 53µg 57%
Folate 9µg 227µg 55%
Fats 15.41g 51.46g 55%
Fiber 0g 8.6g 34%
Iron 2.6mg 5.25mg 33%
Monounsaturated fat 6.668g 18.528g 30%
Cholesterol 88mg 0mg 29%
Vitamin B3 5.378mg 8.335mg 18%
Calories 250kcal 584kcal 17%
Vitamin B2 0.176mg 0.355mg 14%
Zinc 6.31mg 5mg 12%
Potassium 318mg 645mg 10%
Protein 25.93g 20.78g 10%
Vitamin B5 0.658mg 1.13mg 9%
Carbs 0g 20g 7%
Saturated fat 5.895g 4.455g 7%
Calcium 18mg 78mg 6%
Choline 82.4mg 55.1mg 5%
Sodium 72mg 9mg 3%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.2µg 0µg 1%
Net carbs 0g 11.4g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 2.62g N/A
Vitamin A 3µg 3µg 0%
Trans fat 0.572g N/A
Tryptophan 0.094mg 0.348mg 0%
Threonine 0.72mg 0.928mg 0%
Isoleucine 0.822mg 1.139mg 0%
Leucine 1.45mg 1.659mg 0%
Lysine 1.54mg 0.937mg 0%
Methionine 0.478mg 0.494mg 0%
Phenylalanine 0.725mg 1.169mg 0%
Valine 0.914mg 1.315mg 0%
Histidine 0.604mg 0.632mg 0%
Omega-3 - EPA 0.003g 0.014g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

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%

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.