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  6. Castanea crenata vs. Sunflower seeds

Castanea crenata vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are castanea crenata and sunflower seeds different?

  • Castanea crenata is richer in vitamin C, while sunflower seeds are higher in copper, vitamin B1, phosphorus, vitamin B6, magnesium, iron, folate, vitamin B3, and zinc.
  • Sunflower seeds cover your daily need for copper, 138% more than castanea crenata.
  • Castanea crenata contains 19 times more vitamin C than sunflower seeds. Castanea crenata contains 26.3mg of vitamin C, while sunflower seeds contain 1.4mg.

Nuts, chestnuts, japanese, raw and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Castanea crenata 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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
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 +563.3%
Contains more CalciumCalcium +151.6%
Contains more PotassiumPotassium +96%
Contains more IronIron +262.1%
Contains more CopperCopper +220.3%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +816.7%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +22.6%

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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
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 +1778.6%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +330.2%
Contains more Vitamin B2Vitamin B2 +117.8%
Contains more Vitamin B3Vitamin B3 +455.7%
Contains more Vitamin B5Vitamin B5 +448.5%
Contains more Vitamin B6Vitamin B6 +375.3%
Contains more FolateFolate +383%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Castanea crenata Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.138g 23.137g 153%
Copper 0.562mg 1.8mg 138%
Selenium 53µg 96%
Vitamin B1 0.344mg 1.48mg 95%
Phosphorus 72mg 660mg 84%
Vitamin B6 0.283mg 1.345mg 82%
Fats 0.53g 51.46g 78%
Magnesium 49mg 325mg 66%
Iron 1.45mg 5.25mg 48%
Monounsaturated fat 0.278g 18.528g 46%
Folate 47µg 227µg 45%
Vitamin B3 1.5mg 8.335mg 43%
Protein 2.25g 20.78g 37%
Zinc 1.1mg 5mg 35%
Fiber 8.6g 34%
Vitamin C 26.3mg 1.4mg 28%
Calories 154kcal 584kcal 22%
Saturated fat 0.078g 4.455g 20%
Vitamin B5 0.206mg 1.13mg 18%
Manganese 1.591mg 1.95mg 16%
Vitamin B2 0.163mg 0.355mg 15%
Choline 55.1mg 10%
Potassium 329mg 645mg 9%
Carbs 34.91g 20g 5%
Calcium 31mg 78mg 5%
Net carbs 34.91g 11.4g N/A
Sugar 2.62g N/A
Sodium 14mg 9mg 0%
Vitamin A 2µg 3µg 0%
Tryptophan 0.032mg 0.348mg 0%
Threonine 0.09mg 0.928mg 0%
Isoleucine 0.111mg 1.139mg 0%
Leucine 0.139mg 1.659mg 0%
Lysine 0.147mg 0.937mg 0%
Methionine 0.054mg 0.494mg 0%
Phenylalanine 0.088mg 1.169mg 0%
Valine 0.134mg 1.315mg 0%
Histidine 0.056mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 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 CarbsCarbs +74.6%
Contains more WaterWater +1198.3%
Contains more ProteinProtein +823.6%
Contains more FatsFats +9609.4%
Contains more OtherOther +236.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 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 -98.2%
Contains more Mono. FatMonounsaturated fat +6564.7%
Contains more Poly. FatPolyunsaturated fat +16665.9%

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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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.