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Buckwheat vs Sunflower seed - In-Depth Nutrition Comparison

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The main differences between Buckwheat and Sunflower seed

  • Sunflower seed is richer than Buckwheat in Vitamin B1, Vitamin B6, Selenium, Copper, Folate, Phosphorus, Iron, Manganese, Zinc, and Magnesium.
  • Daily need coverage for Vitamin B1 from Sunflower seed is 115% higher.

Food types used in this article are Buckwheat and Seeds, sunflower seed kernels, dried.

Infographic

Buckwheat vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -88.9%
Contains more Calcium +333.3%
Contains more Iron +138.6%
Contains more Magnesium +40.7%
Contains more Phosphorus +90.2%
Contains more Potassium +40.2%
Contains more Zinc +108.3%
Contains more Copper +63.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains less Sodium -88.9%
Contains more Calcium +333.3%
Contains more Iron +138.6%
Contains more Magnesium +40.7%
Contains more Phosphorus +90.2%
Contains more Potassium +40.2%
Contains more Zinc +108.3%
Contains more Copper +63.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +19.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1365.3%
Contains more Vitamin B3 +18.7%
Contains more Vitamin B6 +540.5%
Contains more Folate +656.7%
Equal in Vitamin B5 - 1.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B2 +19.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1365.3%
Contains more Vitamin B3 +18.7%
Contains more Vitamin B6 +540.5%
Contains more Folate +656.7%
Equal in Vitamin B5 - 1.13

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Sunflower seed
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Sunflower seed Opinion
Net carbs 61.5g 11.4g Buckwheat
Protein 13.25g 20.78g Sunflower seed
Fats 3.4g 51.46g Sunflower seed
Carbs 71.5g 20g Buckwheat
Calories 343kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Buckwheat
Fiber 10g 8.6g Buckwheat
Calcium 18mg 78mg Sunflower seed
Iron 2.2mg 5.25mg Sunflower seed
Magnesium 231mg 325mg Sunflower seed
Phosphorus 347mg 660mg Sunflower seed
Potassium 460mg 645mg Sunflower seed
Sodium 1mg 9mg Buckwheat
Zinc 2.4mg 5mg Sunflower seed
Copper 1.1mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.101mg 1.48mg Sunflower seed
Vitamin B2 0.425mg 0.355mg Buckwheat
Vitamin B3 7.02mg 8.335mg Sunflower seed
Vitamin B5 1.233mg 1.13mg Buckwheat
Vitamin B6 0.21mg 1.345mg Sunflower seed
Folate 30µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.192mg 0.348mg Sunflower seed
Threonine 0.506mg 0.928mg Sunflower seed
Isoleucine 0.498mg 1.139mg Sunflower seed
Leucine 0.832mg 1.659mg Sunflower seed
Lysine 0.672mg 0.937mg Sunflower seed
Methionine 0.172mg 0.494mg Sunflower seed
Phenylalanine 0.52mg 1.169mg Sunflower seed
Valine 0.678mg 1.315mg Sunflower seed
Histidine 0.309mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 4.455g Buckwheat
Monounsaturated Fat 1.04g 18.528g Sunflower seed
Polyunsaturated fat 1.039g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
156
Sunflower seed
Mineral Summary Score
109
Buckwheat
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
125%
Sunflower seed
Carbohydrates
72%
Buckwheat
20%
Sunflower seed
Fats
16%
Buckwheat
238%
Sunflower seed

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 34)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.714g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Sunflower seed - 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.