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  6. Celeriac vs. Sunflower seeds

Celeriac vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between celeriac and sunflower seeds?

  • Sunflower seeds are richer than celeriac in vitamin E, copper, vitamin B1, selenium, vitamin B6, manganese, phosphorus, magnesium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 232% more.
  • The glycemic index of sunflower seeds is lower.

We used Celeriac, raw and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Celeriac 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
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 +1525%
Contains more CalciumCalcium +81.4%
Contains more PotassiumPotassium +115%
Contains more IronIron +650%
Contains more CopperCopper +2471.4%
Contains more ZincZinc +1415.2%
Contains more PhosphorusPhosphorus +473.9%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +1134.2%
Contains more SeleniumSelenium +7471.4%

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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
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 +471.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9669.4%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +1090.7%
Contains more Vitamin B5Vitamin B5 +221%
Contains more Vitamin B6Vitamin B6 +715.2%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +512.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Sunflower seeds DV% diff.
Vitamin E 0.36mg 35.17mg 232%
Copper 0.07mg 1.8mg 192%
Polyunsaturated fat 0.148g 23.137g 153%
Vitamin B1 0.05mg 1.48mg 119%
Selenium 0.7µg 53µg 95%
Vitamin B6 0.165mg 1.345mg 91%
Fats 0.3g 51.46g 79%
Phosphorus 115mg 660mg 78%
Manganese 0.158mg 1.95mg 78%
Magnesium 20mg 325mg 73%
Iron 0.7mg 5.25mg 57%
Folate 8µg 227µg 55%
Vitamin B3 0.7mg 8.335mg 48%
Monounsaturated fat 0.058g 18.528g 46%
Zinc 0.33mg 5mg 42%
Protein 1.5g 20.78g 39%
Vitamin K 41µg 0µg 34%
Calories 42kcal 584kcal 27%
Fiber 1.8g 8.6g 27%
Vitamin B2 0.06mg 0.355mg 23%
Saturated fat 0.079g 4.455g 20%
Vitamin B5 0.352mg 1.13mg 16%
Potassium 300mg 645mg 10%
Choline 9mg 55.1mg 8%
Vitamin C 8mg 1.4mg 7%
Calcium 43mg 78mg 4%
Carbs 9.2g 20g 4%
Sodium 100mg 9mg 4%
Net carbs 7.4g 11.4g N/A
Sugar 1.6g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 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 +1760.5%
Contains more ProteinProtein +1285.3%
Contains more FatsFats +17053.3%
Contains more CarbsCarbs +117.4%
Contains more OtherOther +203%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 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 +31844.8%
Contains more Poly. FatPolyunsaturated fat +15533.1%

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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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.