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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +548.8%
Contains more Zinc +52%
Contains more Calcium +680%
Contains more Magnesium +1610.5%
Contains more Phosphorus +757.1%
Contains more Potassium +514.3%
Contains less Sodium -98.9%
Contains more Copper +1213.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Iron +548.8%
Contains more Zinc +52%
Contains more Calcium +680%
Contains more Magnesium +1610.5%
Contains more Phosphorus +757.1%
Contains more Potassium +514.3%
Contains less Sodium -98.9%
Contains more Copper +1213.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
6
:
Contains more Vitamin A +5484%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +324.9%
Contains more Vitamin B2 +990.1%
Contains more Vitamin B3 +255.4%
Contains more Vitamin B6 +345.1%
Contains more Vitamin E +43862.5%
Contains more Vitamin B5 +400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +5484%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +324.9%
Contains more Vitamin B2 +990.1%
Contains more Vitamin B3 +255.4%
Contains more Vitamin B6 +345.1%
Contains more Vitamin E +43862.5%
Contains more Vitamin B5 +400%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Sunflower seed Opinion
Net carbs 85.45g 11.4g Cereal
Protein 6.06g 20.78g Sunflower seed
Fats 1.08g 51.46g Sunflower seed
Carbs 86.85g 20g Cereal
Calories 378kcal 584kcal Sunflower seed
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g 2.62g Sunflower seed
Fiber 1.4g 8.6g Sunflower seed
Calcium 10mg 78mg Sunflower seed
Iron 34.06mg 5.25mg Cereal
Magnesium 19mg 325mg Sunflower seed
Phosphorus 77mg 660mg Sunflower seed
Potassium 105mg 645mg Sunflower seed
Sodium 795mg 9mg Sunflower seed
Zinc 7.6mg 5mg Cereal
Copper 0.137mg 1.8mg Sunflower seed
Vitamin A 2792IU 50IU Cereal
Vitamin E 0.08mg 35.17mg Sunflower seed
Vitamin D IU 0IU Sunflower seed
Vitamin D µg 0µg Sunflower seed
Vitamin C 38.5mg 1.4mg Cereal
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 µg 227µg Sunflower seed
Vitamin B12 µg 0µg Sunflower seed
Vitamin K 0µg 0µg
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
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 4.455g Cereal
Monounsaturated Fat 0.204g 18.528g Sunflower seed
Polyunsaturated fat 0.354g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
156
Sunflower seed
Mineral Summary Score
212
Cereal
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Cereal
125%
Sunflower seed
Carbohydrates
87%
Cereal
20%
Sunflower seed
Fats
5%
Cereal
238%
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 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 minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.