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  6. Beer vs. Sunflower seeds

Beer vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are beer and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than beer.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index (20) than beer (104).

Alcoholic beverage, beer, regular, all and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Beer 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.
Beer
Beer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 2.4% 0.75% 1.7% 0.27% 6% 0.52% 1% 3.3%
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 less SodiumSodium -55.6%
Contains more MagnesiumMagnesium +5316.7%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +2288.9%
Contains more IronIron +26150%
Contains more CopperCopper +35900%
Contains more ZincZinc +49900%
Contains more PhosphorusPhosphorus +4614.3%
Contains more ManganeseManganese +24275%
Contains more SeleniumSelenium +8733.3%

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.
Beer
Beer
1
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% 0% 0% 1.3% 5.8% 9.6% 2.5% 11% 2.5% 0% 4.5% 5.5%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29500%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +1524.8%
Contains more Vitamin B5Vitamin B5 +2656.1%
Contains more Vitamin B6Vitamin B6 +2823.9%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +445.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beer
Beer
2
4% 92% 4%
Protein: 0.46 g
Fats: 0 g
Carbs: 3.55 g
Water: 91.96 g
Other: 4.03 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 +1844.2%
Contains more OtherOther +33%
Contains more ProteinProtein +4417.4%
Contains more FatsFats +∞%
Contains more CarbsCarbs +463.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beer Sunflower seeds DV% diff.
Vitamin E 0mg 35.17mg 234%
Copper 0.005mg 1.8mg 199%
Polyunsaturated fat 0g 23.137g 154%
Vitamin B1 0.005mg 1.48mg 123%
Vitamin B6 0.046mg 1.345mg 100%
Selenium 0.6µg 53µg 95%
Phosphorus 14mg 660mg 92%
Manganese 0.008mg 1.95mg 84%
Fats 0g 51.46g 79%
Magnesium 6mg 325mg 76%
Iron 0.02mg 5.25mg 65%
Folate 6µg 227µg 55%
Vitamin B3 0.513mg 8.335mg 49%
Monounsaturated fat 0g 18.528g 46%
Zinc 0.01mg 5mg 45%
Protein 0.46g 20.78g 41%
Fiber 0g 8.6g 34%
Calories 43kcal 584kcal 27%
Vitamin B2 0.025mg 0.355mg 25%
Vitamin B5 0.041mg 1.13mg 22%
Saturated fat 0g 4.455g 20%
Potassium 27mg 645mg 18%
Choline 10.1mg 55.1mg 8%
Calcium 4mg 78mg 7%
Carbs 3.55g 20g 5%
Vitamin C 0mg 1.4mg 2%
Vitamin B12 0.02µg 0µg 1%
Net carbs 3.55g 11.4g N/A
Sugar 0g 2.62g N/A
Sodium 4mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0mg 0.348mg 0%
Threonine 0mg 0.928mg 0%
Isoleucine 0mg 1.139mg 0%
Leucine 0mg 1.659mg 0%
Lysine 0mg 0.937mg 0%
Methionine 0mg 0.494mg 0%
Phenylalanine 0mg 1.169mg 0%
Valine 0mg 1.315mg 0%
Histidine 0mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

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

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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
3%
Beer
146%
Sunflower seeds
Minerals Daily Need Coverage Score
2%
Beer
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 84)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Beer
Beer is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Beer
Beer contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Beer
Beer is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Beer
Beer is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168746/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.