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  6. Beef vs. Sunflower seeds

Beef vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between beef and sunflower seeds

  • Beef has more vitamin B12; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, magnesium, phosphorus, folate, vitamin B6, and selenium.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than beef.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Seeds, sunflower seed kernels, dried.

Infographic

Beef vs Sunflower seeds infographic
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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
Beef
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
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 +2221.4%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +83.2%
Contains more IronIron +72.7%
Contains more CopperCopper +1755.7%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +154.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +21566.7%
Contains more SeleniumSelenium +108.7%

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
Beef
5
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +37.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +13968%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B5Vitamin B5 +134.9%
Contains more Vitamin B6Vitamin B6 +101%
Contains more FolateFolate +3142.9%

All nutrients comparison - raw data values

Nutrient Beef Sunflower seeds DV% diff.
Vitamin E 0.25mg 35.17mg 233%
Copper 0.097mg 1.8mg 189%
Vitamin B12 4.21µg 0µg 175%
Polyunsaturated fat 0.532g 23.137g 151%
Vitamin B1 0.074mg 1.48mg 117%
Manganese 0.009mg 1.95mg 84%
Magnesium 14mg 325mg 74%
Fats 6.54g 51.46g 69%
Phosphorus 259mg 660mg 57%
Folate 7µg 227µg 55%
Vitamin B6 0.669mg 1.345mg 52%
Selenium 25.4µg 53µg 50%
Monounsaturated fat 2.734g 18.528g 39%
Fiber 0g 8.6g 34%
Iron 3.04mg 5.25mg 28%
Cholesterol 85mg 0mg 28%
Calories 169kcal 584kcal 21%
Vitamin B3 5.76mg 8.335mg 16%
Protein 27.55g 20.78g 14%
Vitamin B5 0.481mg 1.13mg 13%
Zinc 3.7mg 5mg 12%
Potassium 352mg 645mg 9%
Saturated fat 2.595g 4.455g 8%
Calcium 13mg 78mg 7%
Carbs 0g 20g 7%
Choline 75.6mg 55.1mg 4%
Vitamin B2 0.4mg 0.355mg 3%
Sodium 54mg 9mg 2%
Vitamin C 0mg 1.4mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.6µg 0µg 1%
Net carbs 0g 11.4g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 2.62g N/A
Vitamin A 2µg 3µg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.348mg 0%
Threonine 1.534mg 0.928mg 0%
Isoleucine 1.52mg 1.139mg 0%
Leucine 2.833mg 1.659mg 0%
Lysine 3.178mg 0.937mg 0%
Methionine 0.871mg 0.494mg 0%
Phenylalanine 1.299mg 1.169mg 0%
Valine 1.603mg 1.315mg 0%
Histidine 1.244mg 0.632mg 0%
Omega-3 - EPA 0.002g 0.014g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 +32.6%
Contains more WaterWater +1289.2%
Contains more FatsFats +686.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1415%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 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 -41.8%
Contains more Mono. FatMonounsaturated fat +577.7%
Contains more Poly. FatPolyunsaturated fat +4249.1%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.