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  6. Beefsteak raw vs. Sunflower seeds

Beefsteak raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and sunflower seeds

  • Beefsteak raw has more vitamin B12; however, sunflower seeds are richer in copper, vitamin B1, magnesium, phosphorus, vitamin B6, folate, selenium, iron, and fiber.
  • Sunflower seeds cover your daily copper needs 191% more than beefsteak raw.
  • Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Seeds, sunflower seed kernels, dried.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 +1200%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +72%
Contains more IronIron +162.5%
Contains more CopperCopper +2178.5%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -83.6%
Contains more SeleniumSelenium +90%
~equal in Zinc ~5mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +1873.3%
Contains more Vitamin B2Vitamin B2 +95.1%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B6Vitamin B6 +147.7%
Contains more FolateFolate +7466.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.079mg 1.8mg 191%
Polyunsaturated fat 0.189g 23.137g 153%
Vitamin B1 0.075mg 1.48mg 117%
Vitamin B12 2.69µg 0µg 112%
Manganese 1.95mg 85%
Fats 5.36g 51.46g 71%
Magnesium 25mg 325mg 71%
Phosphorus 220mg 660mg 63%
Vitamin B6 0.543mg 1.345mg 62%
Folate 3µg 227µg 56%
Selenium 27.9µg 53µg 46%
Iron 2mg 5.25mg 41%
Monounsaturated fat 2.354g 18.528g 40%
Fiber 0g 8.6g 34%
Vitamin B5 1.13mg 23%
Calories 134kcal 584kcal 23%
Cholesterol 67mg 0mg 22%
Vitamin B3 5.048mg 8.335mg 21%
Vitamin B2 0.182mg 0.355mg 13%
Saturated fat 1.875g 4.455g 12%
Choline 55.1mg 10%
Potassium 375mg 645mg 8%
Calcium 5mg 78mg 7%
Carbs 0g 20g 7%
Zinc 5.3mg 5mg 3%
Sodium 55mg 9mg 2%
Vitamin C 0mg 1.4mg 2%
Vitamin D 0.1µg 0µg 1%
Protein 21.38g 20.78g 1%
Vitamin K 1.5µg 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 0.253g N/A
Tryptophan 0.262mg 0.348mg 0%
Threonine 1.099mg 0.928mg 0%
Isoleucine 1.09mg 1.139mg 0%
Leucine 2.011mg 1.659mg 0%
Lysine 2.247mg 0.937mg 0%
Methionine 0.621mg 0.494mg 0%
Phenylalanine 0.931mg 1.169mg 0%
Valine 1.152mg 1.315mg 0%
Histidine 0.868mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 WaterWater +1441.9%
Contains more FatsFats +860.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +818.2%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 -57.9%
Contains more Mono. FatMonounsaturated fat +687.1%
Contains more Poly. FatPolyunsaturated fat +12141.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.