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Chorizo vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between chorizo and sunflower seeds

  • Chorizo is higher in vitamin B12, yet sunflower seeds are higher in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B1, vitamin B6, selenium, and folate.
  • Sunflower seeds cover your daily vitamin E needs 233% more than chorizo.

Food varieties used in this article are Chorizo, pork and beef and Seeds, sunflower seed kernels, dried.

Infographic

Chorizo 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 13% 2.4% 35% 60% 27% 93% 64% 161% 5.2% 115%
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 +1705.6%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +62.1%
Contains more IronIron +230.2%
Contains more CopperCopper +2150%
Contains more ZincZinc +46.6%
Contains more PhosphorusPhosphorus +340%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +4775%
Contains more SeleniumSelenium +151.2%

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% 0% 4.4% 23% 158% 69% 96% 67% 122% 250% 4% 1.5% 53%
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +75.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15886.4%
Contains more Vitamin B1Vitamin B1 +134.9%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more FolateFolate +11250%
~equal in Vitamin B5 ~1.13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 38% 2% 32% 4%
Protein: 24.1 g
Fats: 38.27 g
Carbs: 1.86 g
Water: 31.85 g
Other: 3.92 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 +16%
Contains more WaterWater +573.4%
Contains more OtherOther +29.4%
Contains more FatsFats +34.5%
Contains more CarbsCarbs +975.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 51% 10%
Saturated fat: Sat. Fat 14.38 g
Monounsaturated fat: Mono. Fat 18.4 g
Polyunsaturated fat: Poly. Fat 3.46 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 -69%
Contains more Poly. FatPolyunsaturated fat +568.7%
~equal in Monounsaturated fat ~18.528g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chorizo Sunflower seeds
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chorizo Sunflower seeds DV% diff.
Vitamin E 0.22mg 35.17mg 233%
Copper 0.08mg 1.8mg 191%
Polyunsaturated fat 3.46g 23.137g 131%
Manganese 0.04mg 1.95mg 83%
Vitamin B12 2µg 0µg 83%
Phosphorus 150mg 660mg 73%
Magnesium 18mg 325mg 73%
Vitamin B1 0.63mg 1.48mg 71%
Vitamin B6 0.53mg 1.345mg 63%
Selenium 21.1µg 53µg 58%
Folate 2µg 227µg 56%
Sodium 1235mg 9mg 53%
Iron 1.59mg 5.25mg 46%
Saturated fat 14.38g 4.455g 45%
Fiber 0g 8.6g 34%
Cholesterol 88mg 0mg 29%
Vitamin B3 5.131mg 8.335mg 20%
Fats 38.27g 51.46g 20%
Zinc 3.41mg 5mg 14%
Vitamin D 61IU 0IU 8%
Choline 96.7mg 55.1mg 8%
Vitamin D 1.5µg 0µg 8%
Potassium 398mg 645mg 7%
Calcium 8mg 78mg 7%
Protein 24.1g 20.78g 7%
Calories 455kcal 584kcal 6%
Carbs 1.86g 20g 6%
Vitamin B2 0.3mg 0.355mg 4%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.6µg 0µg 1%
Net carbs 1.86g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 1.12mg 1.13mg 0%
Monounsaturated fat 18.4g 18.528g 0%
Tryptophan 0.278mg 0.348mg 0%
Threonine 1.473mg 0.928mg 0%
Isoleucine 2.206mg 1.139mg 0%
Leucine 1.708mg 1.659mg 0%
Lysine 2.414mg 0.937mg 0%
Methionine 0.47mg 0.494mg 0%
Phenylalanine 1.149mg 1.169mg 0%
Valine 0.914mg 1.315mg 0%
Histidine 0.721mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chorizo Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Chorizo
146%
Sunflower seeds
Minerals Daily Need Coverage Score
58%
Chorizo
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1226mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 9.925g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Chorizo
Chorizo is lower in Sugar (difference - 2.62g)
Which food is cheaper?
Chorizo
Chorizo is cheaper (difference - $1.6)

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. Chorizo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173859/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.