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Cereal vs. Sunflower seed — In-Depth Nutrition Comparison

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The main differences between Cereal and Sunflower seed

  • Cereal is richer in Vitamin B1, Iron, Vitamin B6, Vitamin B2, Vitamin B3, and Vitamin A RAE, yet Sunflower seed is richer in Vitamin E , Copper, Selenium, and Phosphorus.
  • Daily need coverage for Vitamin B1 from Cereal is 401% higher.
  • Cereal contains 271 times more Vitamin A RAE than Sunflower seed. Cereal contains 814µg of Vitamin A RAE, while Sunflower seed contains 3µg.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, sunflower seed kernels, dried.

Infographic

Cereal vs Sunflower seed 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.
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +548.8%
Contains more ZincZinc +52%
Contains more MagnesiumMagnesium +1610.5%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +514.3%
Contains more CopperCopper +1213.9%
Contains more PhosphorusPhosphorus +757.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +146.8%
Contains more SeleniumSelenium +741.3%

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.
Cereal
6
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 128% 168% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +2650%
Contains more Vitamin AVitamin A +5484%
Contains more Vitamin B1Vitamin B1 +324.9%
Contains more Vitamin B2Vitamin B2 +990.1%
Contains more Vitamin B3Vitamin B3 +255.4%
Contains more Vitamin B6Vitamin B6 +345.1%
Contains more Vitamin E Vitamin E +43862.5%
Contains more Vitamin B5Vitamin B5 +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +334.3%
Contains more ProteinProtein +242.9%
Contains more FatsFats +4664.8%
Contains more WaterWater +25.1%
Contains more OtherOther +35.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -94.2%
Contains more Mono. FatMonounsaturated Fat +8982.4%
Contains more Poly. FatPolyunsaturated fat +6435.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
4
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 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 SucroseSucrose +289.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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.
Cereal Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Sunflower seed Opinion
Calories 378kcal 584kcal Sunflower seed
Protein 6.06g 20.78g Sunflower seed
Fats 1.08g 51.46g Sunflower seed
Vitamin C 38.5mg 1.4mg Cereal
Net carbs 85.45g 11.4g Cereal
Carbs 86.85g 20g Cereal
Magnesium 19mg 325mg Sunflower seed
Calcium 10mg 78mg Sunflower seed
Potassium 105mg 645mg Sunflower seed
Iron 34.06mg 5.25mg Cereal
Sugar 10.35g 2.62g Sunflower seed
Fiber 1.4g 8.6g Sunflower seed
Copper 0.137mg 1.8mg Sunflower seed
Zinc 7.6mg 5mg Cereal
Phosphorus 77mg 660mg Sunflower seed
Sodium 795mg 9mg Sunflower seed
Vitamin A 2792IU 50IU Cereal
Vitamin A RAE 814µg 3µg Cereal
Vitamin E 0.08mg 35.17mg Sunflower seed
Manganese 0.79mg 1.95mg Sunflower seed
Selenium 6.3µg 53µg Sunflower seed
Vitamin B1 6.288mg 1.48mg Cereal
Vitamin B2 3.87mg 0.355mg Cereal
Vitamin B3 29.62mg 8.335mg Cereal
Vitamin B5 0.226mg 1.13mg Sunflower seed
Vitamin B6 5.986mg 1.345mg Cereal
Folate 227µg Sunflower seed
Choline 55.1mg Sunflower seed
Saturated Fat 0.26g 4.455g Cereal
Monounsaturated Fat 0.204g 18.528g Sunflower seed
Polyunsaturated fat 0.354g 23.137g Sunflower seed
Tryptophan 0.066mg 0.348mg Sunflower seed
Threonine 0.241mg 0.928mg Sunflower seed
Isoleucine 0.26mg 1.139mg Sunflower seed
Leucine 0.767mg 1.659mg Sunflower seed
Lysine 0.113mg 0.937mg Sunflower seed
Methionine 0.13mg 0.494mg Sunflower seed
Phenylalanine 0.365mg 1.169mg Sunflower seed
Valine 0.344mg 1.315mg Sunflower seed
Histidine 0.162mg 0.632mg Sunflower seed
Fructose 0.26g Cereal
Omega-3 - EPA 0g 0.014g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Sunflower seed
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
363%
Cereal
146%
Sunflower seed
Minerals Daily Need Coverage Score
183%
Cereal
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 7.73g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 786mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 4.195g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.