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Butter vs Sunflower seed - In-Depth Nutrition Comparison

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Differences between Butter and Sunflower seed

  • Butter has more Vitamin A, while Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, and Magnesium.
  • Butter's daily need coverage for Saturated Fat is 230% higher.
  • Sunflower seed contains 228 times less Vitamin A than Butter. Butter contains 684µg of Vitamin A, while Sunflower seed contains 3µg.
  • The amount of Saturated Fat in Sunflower seed is lower.

The food types used in this comparison are Butter, without salt and Seeds, sunflower seed kernels, dried.

Infographic

Butter vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +26150%
Contains more Calcium +225%
Contains more Potassium +2587.5%
Contains more Magnesium +16150%
Contains more Copper +11150%
Contains more Zinc +5455.6%
Contains more Phosphorus +2650%
Contains less Sodium -18.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1% 8% 3% 2% 6% 3% 11% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Iron +26150%
Contains more Calcium +225%
Contains more Potassium +2587.5%
Contains more Magnesium +16150%
Contains more Copper +11150%
Contains more Zinc +5455.6%
Contains more Phosphorus +2650%
Contains less Sodium -18.2%

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
Butter
3
:
Contains more Vitamin A +4898%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +1415.9%
Contains more Vitamin B1 +29500%
Contains more Vitamin B2 +944.1%
Contains more Vitamin B3 +19745.2%
Contains more Vitamin B5 +927.3%
Contains more Vitamin B6 +44733.3%
Contains more Folate +7466.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 150% 47% 0% 2% 8% 1% 7% 1% 22% 18% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin A +4898%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +1415.9%
Contains more Vitamin B1 +29500%
Contains more Vitamin B2 +944.1%
Contains more Vitamin B3 +19745.2%
Contains more Vitamin B5 +927.3%
Contains more Vitamin B6 +44733.3%
Contains more Folate +7466.7%

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.
Butter Sunflower seed
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Butter Sunflower seed Opinion
Calories 717kcal 584kcal Butter
Protein 0.85g 20.78g Sunflower seed
Fats 81.11g 51.46g Butter
Vitamin C 0mg 1.4mg Sunflower seed
Net carbs 0.06g 11.4g Sunflower seed
Carbs 0.06g 20g Sunflower seed
Cholesterol 215mg 0mg Sunflower seed
Vitamin D 0IU 0IU
Iron 0.02mg 5.25mg Sunflower seed
Calcium 24mg 78mg Sunflower seed
Potassium 24mg 645mg Sunflower seed
Magnesium 2mg 325mg Sunflower seed
Sugar 0.06g 2.62g Butter
Fiber 0g 8.6g Sunflower seed
Copper 0.016mg 1.8mg Sunflower seed
Zinc 0.09mg 5mg Sunflower seed
Starch g g
Phosphorus 24mg 660mg Sunflower seed
Sodium 11mg 9mg Sunflower seed
Vitamin A 2499IU 50IU Butter
Vitamin E 2.32mg 35.17mg Sunflower seed
Vitamin D 0µg 0µg
Vitamin B1 0.005mg 1.48mg Sunflower seed
Vitamin B2 0.034mg 0.355mg Sunflower seed
Vitamin B3 0.042mg 8.335mg Sunflower seed
Vitamin B5 0.11mg 1.13mg Sunflower seed
Vitamin B6 0.003mg 1.345mg Sunflower seed
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 0µg Butter
Folate 3µg 227µg Sunflower seed
Trans Fat g g
Saturated Fat 50.489g 4.455g Sunflower seed
Monounsaturated Fat 23.43g 18.528g Butter
Polyunsaturated fat 3.01g 23.137g Sunflower seed
Tryptophan 0.012mg 0.348mg Sunflower seed
Threonine 0.038mg 0.928mg Sunflower seed
Isoleucine 0.051mg 1.139mg Sunflower seed
Leucine 0.083mg 1.659mg Sunflower seed
Lysine 0.067mg 0.937mg Sunflower seed
Methionine 0.021mg 0.494mg Sunflower seed
Phenylalanine 0.041mg 1.169mg Sunflower seed
Valine 0.057mg 1.315mg Sunflower seed
Histidine 0.023mg 0.632mg Sunflower seed
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21
Butter
156
Sunflower seed
Mineral Summary Score
4
Butter
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
5%
Butter
125%
Sunflower seed
Carbohydrates
0%
Butter
20%
Sunflower seed
Fats
374%
Butter
238%
Sunflower seed

Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 215mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 46.034g)
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?
Butter
Butter is lower in Sugar (difference - 2.56g)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 20)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.