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  6. Chicken soup vs. Sunflower seeds

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

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How are chicken soup and sunflower seeds different?

  • Sunflower seeds are higher than chicken soup in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, iron, folate, and zinc.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than chicken soup.
  • Chicken soup has a higher glycemic index (52) than sunflower seeds (20).

Soup, stock, chicken, home-prepared and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Chicken soup vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
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 +8025%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +514.3%
Contains more IronIron +2400%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +3471.4%
Contains more PhosphorusPhosphorus +2344.4%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +2309.1%

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +117133.3%
Contains more Vitamin B1Vitamin B1 +4128.6%
Contains more Vitamin B2Vitamin B2 +317.6%
Contains more Vitamin B3Vitamin B3 +426.2%
Contains more Vitamin B6Vitamin B6 +2104.9%
Contains more FolateFolate +4440%
Contains more CholineCholine +498.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicken soup Sunflower seeds DV% diff.
Vitamin E 0.03mg 35.17mg 234%
Copper 0.054mg 1.8mg 194%
Polyunsaturated fat 0.213g 23.137g 153%
Vitamin B1 0.035mg 1.48mg 120%
Vitamin B6 0.061mg 1.345mg 99%
Selenium 2.2µg 53µg 92%
Phosphorus 27mg 660mg 90%
Manganese 1.95mg 85%
Fats 1.2g 51.46g 77%
Magnesium 4mg 325mg 76%
Iron 0.21mg 5.25mg 63%
Folate 5µg 227µg 56%
Monounsaturated fat 0.582g 18.528g 45%
Zinc 0.14mg 5mg 44%
Vitamin B3 1.584mg 8.335mg 42%
Protein 2.52g 20.78g 37%
Fiber 0g 8.6g 34%
Calories 36kcal 584kcal 27%
Vitamin B5 1.13mg 23%
Vitamin B2 0.085mg 0.355mg 21%
Saturated fat 0.321g 4.455g 19%
Potassium 105mg 645mg 16%
Calcium 3mg 78mg 8%
Choline 9.2mg 55.1mg 8%
Sodium 143mg 9mg 6%
Carbs 3.53g 20g 5%
Cholesterol 3mg 0mg 1%
Vitamin C 0.2mg 1.4mg 1%
Net carbs 3.53g 11.4g N/A
Sugar 1.58g 2.62g N/A
Vitamin A 1µg 3µg 0%
Vitamin K 0.2µg 0µg 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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 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 +1848.2%
Contains more ProteinProtein +724.6%
Contains more FatsFats +4188.3%
Contains more CarbsCarbs +466.6%
Contains more OtherOther +405%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 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 -92.8%
Contains more Mono. FatMonounsaturated fat +3083.5%
Contains more Poly. FatPolyunsaturated fat +10762.4%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.