Cereal vs. Sunflower seeds — In-Depth Nutrition Comparison
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The main differences between cereal and sunflower seeds
- Cereal is richer in vitamin B1, iron, vitamin B6, vitamin B2, vitamin B3, and vitamin A, yet sunflower seeds are richer in vitamin E, copper, selenium, and phosphorus.
- Daily need coverage for vitamin B1 for cereal is 401% higher.
- Cereal contains 271 times more vitamin A than sunflower seeds. Cereal contains 814µg of vitamin A, while sunflower seeds contain 3µg.
- Sunflower seeds have a lower glycemic index than cereal.
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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +2650% |
| Contains more Vitamin AVitamin A | +27033.3% |
| 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 EVitamin E | +43862.5% |
| Contains more Vitamin B5Vitamin B5 | +400% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 1.48mg | 401% |
| Iron | 34.06mg | 5.25mg | 360% |
| Vitamin B6 | 5.986mg | 1.345mg | 357% |
| Vitamin B2 | 3.87mg | 0.355mg | 270% |
| Vitamin E | 0.08mg | 35.17mg | 234% |
| Copper | 0.137mg | 1.8mg | 185% |
| Polyunsaturated fat | 0.354g | 23.137g | 152% |
| Vitamin B3 | 29.62mg | 8.335mg | 133% |
| Vitamin A | 814µg | 3µg | 90% |
| Selenium | 6.3µg | 53µg | 85% |
| Phosphorus | 77mg | 660mg | 83% |
| Fats | 1.08g | 51.46g | 78% |
| Magnesium | 19mg | 325mg | 73% |
| Folate | 227µg | 57% | |
| Manganese | 0.79mg | 1.95mg | 50% |
| Monounsaturated fat | 0.204g | 18.528g | 46% |
| Vitamin C | 38.5mg | 1.4mg | 41% |
| Sodium | 795mg | 9mg | 34% |
| Protein | 6.06g | 20.78g | 29% |
| Fiber | 1.4g | 8.6g | 29% |
| Zinc | 7.6mg | 5mg | 24% |
| Carbs | 86.85g | 20g | 22% |
| Saturated fat | 0.26g | 4.455g | 19% |
| Vitamin B5 | 0.226mg | 1.13mg | 18% |
| Potassium | 105mg | 645mg | 16% |
| Calories | 378kcal | 584kcal | 10% |
| Choline | 55.1mg | 10% | |
| Calcium | 10mg | 78mg | 7% |
| Protein per 100 calories | 1.6g | 3.6g | N/A |
| Calories per 10 g protein | 624kcal | 281kcal | N/A |
| Weight per 100 calories | 26g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 2.1 | 9.4 | N/A |
| Net carbs | 85.45g | 11.4g | N/A |
| Sugar | 10.35g | 2.62g | N/A |
| Tryptophan | 0.066mg | 0.348mg | 0% |
| Threonine | 0.241mg | 0.928mg | 0% |
| Isoleucine | 0.26mg | 1.139mg | 0% |
| Leucine | 0.767mg | 1.659mg | 0% |
| Lysine | 0.113mg | 0.937mg | 0% |
| Methionine | 0.13mg | 0.494mg | 0% |
| Phenylalanine | 0.365mg | 1.169mg | 0% |
| Valine | 0.344mg | 1.315mg | 0% |
| Histidine | 0.162mg | 0.632mg | 0% |
| Fructose | 0.26g | 0% | |
| Omega-3 (EPA) | 0g | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
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% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
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
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
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
