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Cornmeal vs Sunflower seed - In-Depth Nutrition Comparison

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How are Cornmeal and Sunflower seed different?

  • Sunflower seed is higher than Cornmeal in Vitamin E , Copper, Vitamin B6, Phosphorus, Vitamin B1, Selenium, Manganese, Magnesium, and Zinc.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Cornmeal.
  • Cornmeal is lower in Saturated Fat.

Cornmeal, degermed, enriched, yellow and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Cornmeal 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 less Sodium -22.2%
Contains more Calcium +2500%
Contains more Iron +20.4%
Contains more Magnesium +915.6%
Contains more Phosphorus +566.7%
Contains more Potassium +354.2%
Contains more Zinc +657.6%
Contains more Copper +2268.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains less Sodium -22.2%
Contains more Calcium +2500%
Contains more Iron +20.4%
Contains more Magnesium +915.6%
Contains more Phosphorus +566.7%
Contains more Potassium +354.2%
Contains more Zinc +657.6%
Contains more Copper +2268.4%

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
:
Contains more Vitamin A +328%
Contains more Vitamin E +29208.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +168.6%
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +370.8%
Contains more Vitamin B6 +639%
Equal in Vitamin B2 - 0.355
Equal in Folate - 227
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 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 +328%
Contains more Vitamin E +29208.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +168.6%
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +370.8%
Contains more Vitamin B6 +639%
Equal in Vitamin B2 - 0.355
Equal in Folate - 227

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.
Cornmeal Sunflower seed
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Sunflower seed Opinion
Net carbs 75.55g 11.4g Cornmeal
Protein 7.11g 20.78g Sunflower seed
Fats 1.75g 51.46g Sunflower seed
Carbs 79.45g 20g Cornmeal
Calories 370kcal 584kcal Sunflower seed
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g 2.62g Cornmeal
Fiber 3.9g 8.6g Sunflower seed
Calcium 3mg 78mg Sunflower seed
Iron 4.36mg 5.25mg Sunflower seed
Magnesium 32mg 325mg Sunflower seed
Phosphorus 99mg 660mg Sunflower seed
Potassium 142mg 645mg Sunflower seed
Sodium 7mg 9mg Cornmeal
Zinc 0.66mg 5mg Sunflower seed
Copper 0.076mg 1.8mg Sunflower seed
Vitamin A 214IU 50IU Cornmeal
Vitamin E 0.12mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.551mg 1.48mg Sunflower seed
Vitamin B2 0.382mg 0.355mg Cornmeal
Vitamin B3 4.968mg 8.335mg Sunflower seed
Vitamin B5 0.24mg 1.13mg Sunflower seed
Vitamin B6 0.182mg 1.345mg Sunflower seed
Folate 209µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.038mg 0.348mg Sunflower seed
Threonine 0.172mg 0.928mg Sunflower seed
Isoleucine 0.242mg 1.139mg Sunflower seed
Leucine 1.006mg 1.659mg Sunflower seed
Lysine 0.105mg 0.937mg Sunflower seed
Methionine 0.162mg 0.494mg Sunflower seed
Phenylalanine 0.366mg 1.169mg Sunflower seed
Valine 0.337mg 1.315mg Sunflower seed
Histidine 0.172mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 0.22g 4.455g Cornmeal
Monounsaturated Fat 0.39g 18.528g Sunflower seed
Polyunsaturated fat 0.828g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46
Cornmeal
156
Sunflower seed
Mineral Summary Score
36
Cornmeal
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
43%
Cornmeal
125%
Sunflower seed
Carbohydrates
79%
Cornmeal
20%
Sunflower seed
Fats
8%
Cornmeal
238%
Sunflower seed

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 1.01g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 4.235g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. 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.