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  6. Butter vs. Sunflower seeds

Butter vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between butter and sunflower seeds

  • Butter has more vitamin A, while sunflower seeds have 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 seeds contain 228 times less vitamin A than butter. Butter contains 684µg of vitamin A, while sunflower seeds contain 3µg.
  • The amount of saturated fat in sunflower seeds is lower.
  • Butter has a lower glycemic index. The glycemic index of butter is 0, while the glycemic index of sunflower seeds is 20.

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

Infographic

Butter 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.
Butter
Butter
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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 +16150%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +2587.5%
Contains more IronIron +26150%
Contains more CopperCopper +11150%
Contains more ZincZinc +5455.6%
Contains more PhosphorusPhosphorus +2650%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +48650%
Contains more SeleniumSelenium +5200%

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.
Butter
Butter
3
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
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 AVitamin A +22700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1415.9%
Contains more Vitamin B1Vitamin B1 +29500%
Contains more Vitamin B2Vitamin B2 +944.1%
Contains more Vitamin B3Vitamin B3 +19745.2%
Contains more Vitamin B5Vitamin B5 +927.3%
Contains more Vitamin B6Vitamin B6 +44733.3%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +193.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 FatsFats +57.6%
Contains more WaterWater +279.3%
Contains more ProteinProtein +2344.7%
Contains more CarbsCarbs +33233.3%
Contains more OtherOther +7475%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 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 more Mono. FatMonounsaturated fat +26.5%
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +668.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter Sunflower seeds
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 seeds DV% diff.
Vitamin E 2.32mg 35.17mg 219%
Saturated fat 50.489g 4.455g 209%
Copper 0.016mg 1.8mg 198%
Polyunsaturated fat 3.01g 23.137g 134%
Vitamin B1 0.005mg 1.48mg 123%
Vitamin B6 0.003mg 1.345mg 103%
Selenium 1µg 53µg 95%
Phosphorus 24mg 660mg 91%
Manganese 0.004mg 1.95mg 85%
Magnesium 2mg 325mg 77%
Vitamin A 684µg 3µg 76%
Cholesterol 215mg 0mg 72%
Iron 0.02mg 5.25mg 65%
Folate 3µg 227µg 56%
Vitamin B3 0.042mg 8.335mg 52%
Fats 81.11g 51.46g 46%
Zinc 0.09mg 5mg 45%
Protein 0.85g 20.78g 40%
Fiber 0g 8.6g 34%
Vitamin B2 0.034mg 0.355mg 25%
Vitamin B5 0.11mg 1.13mg 20%
Potassium 24mg 645mg 18%
Monounsaturated fat 23.43g 18.528g 12%
Vitamin B12 0.17µg 0µg 7%
Choline 18.8mg 55.1mg 7%
Calories 717kcal 584kcal 7%
Carbs 0.06g 20g 7%
Vitamin K 7µg 0µg 6%
Calcium 24mg 78mg 5%
Vitamin C 0mg 1.4mg 2%
Net carbs 0.06g 11.4g N/A
Sugar 0.06g 2.62g N/A
Sodium 11mg 9mg 0%
Tryptophan 0.012mg 0.348mg 0%
Threonine 0.038mg 0.928mg 0%
Isoleucine 0.051mg 1.139mg 0%
Leucine 0.083mg 1.659mg 0%
Lysine 0.067mg 0.937mg 0%
Methionine 0.021mg 0.494mg 0%
Phenylalanine 0.041mg 1.169mg 0%
Valine 0.057mg 1.315mg 0%
Histidine 0.023mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter 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
26%
Butter
146%
Sunflower seeds
Minerals Daily Need Coverage Score
4%
Butter
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 215mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 46.034g)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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

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