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  6. Chicken meat vs. Sunflower seeds

Chicken meat vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between chicken meat and sunflower seeds

  • Sunflower seeds are higher than chicken meat in vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, folate, selenium, and iron.
  • Sunflower seeds cover your daily vitamin E needs 233% more than chicken meat.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Chicken, broilers or fryers, meat, and skin, cooked, roasted and Seeds, sunflower seed kernels, dried.

Infographic

Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 +1313%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +189.2%
Contains more IronIron +316.7%
Contains more CopperCopper +2627.3%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +262.6%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +9650%
Contains more SeleniumSelenium +121.8%

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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 AVitamin A +1500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +19.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12925.9%
Contains more Vitamin B1Vitamin B1 +2249.2%
Contains more Vitamin B2Vitamin B2 +111.3%
Contains more Vitamin B6Vitamin B6 +236.3%
Contains more FolateFolate +4440%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~8.335mg
~equal in Vitamin B5 ~1.13mg

All nutrients comparison - raw data values

Nutrient Chicken meat Sunflower seeds DV% diff.
Vitamin E 0.27mg 35.17mg 233%
Copper 0.066mg 1.8mg 193%
Polyunsaturated fat 2.97g 23.137g 134%
Vitamin B1 0.063mg 1.48mg 118%
Manganese 0.02mg 1.95mg 84%
Vitamin B6 0.4mg 1.345mg 73%
Magnesium 23mg 325mg 72%
Phosphorus 182mg 660mg 68%
Fats 13.6g 51.46g 58%
Folate 5µg 227µg 56%
Selenium 23.9µg 53µg 53%
Iron 1.26mg 5.25mg 50%
Fiber 0g 8.6g 34%
Monounsaturated fat 5.34g 18.528g 33%
Cholesterol 88mg 0mg 29%
Zinc 1.94mg 5mg 28%
Calories 239kcal 584kcal 17%
Vitamin B2 0.168mg 0.355mg 14%
Protein 27.3g 20.78g 13%
Vitamin B12 0.3µg 0µg 13%
Potassium 223mg 645mg 12%
Carbs 0g 20g 7%
Calcium 15mg 78mg 6%
Vitamin A 48µg 3µg 5%
Saturated fat 3.79g 4.455g 3%
Sodium 82mg 9mg 3%
Vitamin C 0mg 1.4mg 2%
Vitamin B5 1.03mg 1.13mg 2%
Vitamin K 2.4µg 0µg 2%
Choline 65.9mg 55.1mg 2%
Vitamin B3 8.487mg 8.335mg 1%
Net carbs 0g 11.4g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 2.62g N/A
Tryptophan 0.305mg 0.348mg 0%
Threonine 1.128mg 0.928mg 0%
Isoleucine 1.362mg 1.139mg 0%
Leucine 1.986mg 1.659mg 0%
Lysine 2.223mg 0.937mg 0%
Methionine 0.726mg 0.494mg 0%
Phenylalanine 1.061mg 1.169mg 0%
Valine 1.325mg 1.315mg 0%
Histidine 0.802mg 0.632mg 0%
Omega-3 - EPA 0.01g 0.014g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 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 ProteinProtein +31.4%
Contains more WaterWater +1156.9%
Contains more FatsFats +278.4%
Contains more CarbsCarbs +∞%
~equal in Other ~3.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 -14.9%
Contains more Mono. FatMonounsaturated fat +247%
Contains more Poly. FatPolyunsaturated fat +679%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.