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  6. Chinese broccoli vs. Sunflower seeds

Chinese broccoli vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between chinese broccoli and sunflower seeds

  • Chinese broccoli is higher in vitamin K, yet sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron.
  • Sunflower seeds cover your daily vitamin E needs 231% more than chinese broccoli.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Broccoli, chinese, cooked and Seeds, sunflower seed kernels, dried.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 CalciumCalcium +28.2%
Contains less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +1705.6%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +837.5%
Contains more CopperCopper +2850.8%
Contains more ZincZinc +1182.1%
Contains more PhosphorusPhosphorus +1509.8%
Contains more ManganeseManganese +638.6%
Contains more SeleniumSelenium +3976.9%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 CVitamin C +1914.3%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +7227.1%
Contains more Vitamin B1Vitamin B1 +1457.9%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B3Vitamin B3 +1807.3%
Contains more Vitamin B5Vitamin B5 +610.7%
Contains more Vitamin B6Vitamin B6 +1821.4%
Contains more FolateFolate +129.3%
Contains more CholineCholine +117.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Sunflower seeds DV% diff.
Vitamin E 0.48mg 35.17mg 231%
Copper 0.061mg 1.8mg 193%
Polyunsaturated fat 0.33g 23.137g 152%
Vitamin B1 0.095mg 1.48mg 115%
Vitamin B6 0.07mg 1.345mg 98%
Selenium 1.3µg 53µg 94%
Phosphorus 41mg 660mg 88%
Fats 0.72g 51.46g 78%
Magnesium 18mg 325mg 73%
Manganese 0.264mg 1.95mg 73%
Vitamin K 84.8µg 0µg 71%
Iron 0.56mg 5.25mg 59%
Vitamin B3 0.437mg 8.335mg 49%
Monounsaturated fat 0.05g 18.528g 46%
Zinc 0.39mg 5mg 42%
Protein 1.14g 20.78g 39%
Folate 99µg 227µg 32%
Vitamin C 28.2mg 1.4mg 30%
Calories 22kcal 584kcal 28%
Fiber 2.5g 8.6g 24%
Saturated fat 0.11g 4.455g 20%
Vitamin B5 0.159mg 1.13mg 19%
Vitamin B2 0.146mg 0.355mg 16%
Potassium 261mg 645mg 11%
Vitamin A 82µg 3µg 9%
Carbs 3.81g 20g 5%
Choline 25.3mg 55.1mg 5%
Calcium 100mg 78mg 2%
Net carbs 1.31g 11.4g N/A
Sugar 0.84g 2.62g N/A
Sodium 7mg 9mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +1877.6%
Contains more ProteinProtein +1722.8%
Contains more FatsFats +7047.2%
Contains more CarbsCarbs +424.9%
Contains more OtherOther +283.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -97.5%
Contains more Mono. FatMonounsaturated fat +36956%
Contains more Poly. FatPolyunsaturated fat +6911.2%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.