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  6. Brisket raw vs. Sunflower seeds

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

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How are brisket raw and sunflower seeds different?

  • Brisket raw is higher in vitamin B12; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, manganese, magnesium, vitamin B6, selenium, phosphorus, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 232% higher.
  • Brisket raw has a lower glycemic index (0) than sunflower seeds (20).

Beef, brisket, whole, separable lean only, all grades, raw and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Brisket 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
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 +1313%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +95.5%
Contains more IronIron +173.4%
Contains more CopperCopper +2150%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +228.4%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +13828.6%
Contains more SeleniumSelenium +223.2%

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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
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 +57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10890.6%
Contains more Vitamin B1Vitamin B1 +1380%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B5Vitamin B5 +222.9%
Contains more Vitamin B6Vitamin B6 +220.2%
Contains more FolateFolate +3142.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brisket raw Sunflower seeds DV% diff.
Vitamin E 0.32mg 35.17mg 232%
Copper 0.08mg 1.8mg 191%
Polyunsaturated fat 0.23g 23.137g 153%
Vitamin B1 0.1mg 1.48mg 115%
Vitamin B12 2.43µg 0µg 101%
Manganese 0.014mg 1.95mg 84%
Magnesium 23mg 325mg 72%
Vitamin B6 0.42mg 1.345mg 71%
Fats 7.37g 51.46g 68%
Selenium 16.4µg 53µg 67%
Phosphorus 201mg 660mg 66%
Folate 7µg 227µg 55%
Iron 1.92mg 5.25mg 42%
Monounsaturated fat 3.46g 18.528g 38%
Fiber 0g 8.6g 34%
Vitamin B3 3.94mg 8.335mg 27%
Calories 155kcal 584kcal 21%
Cholesterol 62mg 0mg 21%
Vitamin B5 0.35mg 1.13mg 16%
Vitamin B2 0.17mg 0.355mg 14%
Potassium 330mg 645mg 9%
Saturated fat 2.59g 4.455g 8%
Calcium 5mg 78mg 7%
Carbs 0g 20g 7%
Zinc 4.31mg 5mg 6%
Choline 86.5mg 55.1mg 6%
Sodium 79mg 9mg 3%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.3µg 0µg 1%
Protein 20.72g 20.78g 0%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.232mg 0.348mg 0%
Threonine 0.905mg 0.928mg 0%
Isoleucine 0.931mg 1.139mg 0%
Leucine 1.637mg 1.659mg 0%
Lysine 1.724mg 0.937mg 0%
Methionine 0.53mg 0.494mg 0%
Phenylalanine 0.809mg 1.169mg 0%
Valine 1.008mg 1.315mg 0%
Histidine 0.709mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 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 +1386%
Contains more FatsFats +598.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +87%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 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 -41.9%
Contains more Mono. FatMonounsaturated fat +435.5%
Contains more Poly. FatPolyunsaturated fat +9959.6%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.