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Carrot vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between carrots and sunflower seeds

  • Carrots have more vitamin A; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, and iron.
  • Carrots cover your daily vitamin A needs 333% more than sunflower seeds.
  • Carrots have a higher glycemic index. The glycemic index of carrots is 39, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Carrots, raw and Seeds, sunflower seed kernels, dried.

Infographic

Carrot vs Sunflower seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
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 +2608.3%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +101.6%
Contains more IronIron +1650%
Contains more CopperCopper +3900%
Contains more ZincZinc +1983.3%
Contains more PhosphorusPhosphorus +1785.7%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +1263.6%
Contains more SeleniumSelenium +52900%

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.
Carrot
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
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 CVitamin C +321.4%
Contains more Vitamin AVitamin A +27733.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +5228.8%
Contains more Vitamin B1Vitamin B1 +2142.4%
Contains more Vitamin B2Vitamin B2 +512.1%
Contains more Vitamin B3Vitamin B3 +747.9%
Contains more Vitamin B5Vitamin B5 +313.9%
Contains more Vitamin B6Vitamin B6 +874.6%
Contains more FolateFolate +1094.7%
Contains more CholineCholine +526.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +1766.6%
Contains more ProteinProtein +2134.4%
Contains more FatsFats +21341.7%
Contains more CarbsCarbs +108.8%
Contains more OtherOther +215.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 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 -99.2%
Contains more Mono. FatMonounsaturated fat +132242.9%
Contains more Poly. FatPolyunsaturated fat +19675.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
4
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +43.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Sunflower seeds DV% diff.
Vitamin E 0.66mg 35.17mg 230%
Copper 0.045mg 1.8mg 195%
Polyunsaturated fat 0.117g 23.137g 153%
Vitamin B1 0.066mg 1.48mg 118%
Selenium 0.1µg 53µg 96%
Vitamin B6 0.138mg 1.345mg 93%
Vitamin A 835µg 3µg 92%
Phosphorus 35mg 660mg 89%
Fats 0.24g 51.46g 79%
Manganese 0.143mg 1.95mg 79%
Magnesium 12mg 325mg 75%
Iron 0.3mg 5.25mg 62%
Folate 19µg 227µg 52%
Monounsaturated fat 0.014g 18.528g 46%
Vitamin B3 0.983mg 8.335mg 46%
Zinc 0.24mg 5mg 43%
Protein 0.93g 20.78g 40%
Calories 41kcal 584kcal 27%
Fiber 2.8g 8.6g 23%
Vitamin B2 0.058mg 0.355mg 23%
Saturated fat 0.037g 4.455g 20%
Vitamin B5 0.273mg 1.13mg 17%
Vitamin K 13.2µg 0µg 11%
Potassium 320mg 645mg 10%
Choline 8.8mg 55.1mg 8%
Vitamin C 5.9mg 1.4mg 5%
Calcium 33mg 78mg 5%
Sodium 69mg 9mg 3%
Carbs 9.58g 20g 3%
Fructose 0.55g 1%
Starch 1.43g 1%
Net carbs 6.78g 11.4g N/A
Sugar 4.74g 2.62g N/A
Tryptophan 0.012mg 0.348mg 0%
Threonine 0.191mg 0.928mg 0%
Isoleucine 0.077mg 1.139mg 0%
Leucine 0.102mg 1.659mg 0%
Lysine 0.101mg 0.937mg 0%
Methionine 0.02mg 0.494mg 0%
Phenylalanine 0.061mg 1.169mg 0%
Valine 0.069mg 1.315mg 0%
Histidine 0.04mg 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
Carrot 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
35%
Carrot
146%
Sunflower seeds
Minerals Daily Need Coverage Score
12%
Carrot
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 60mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 19)
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 Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 4.418g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $1.2)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.