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Cumin vs Sunflower seed - In-Depth Nutrition Comparison

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Significant differences between Cumin and Sunflower seed

  • Cumin has more Iron, Calcium, Manganese, and Potassium, however Sunflower seed is richer in Vitamin E , Copper, Selenium, Vitamin B1, Vitamin B6, and Folate.
  • Cumin covers your daily Iron needs 764% more than Sunflower seed.
  • Sunflower seed has 12 times less Calcium than Cumin. Cumin has 931mg of Calcium, while Sunflower seed has 78mg.

Specific food types used in this comparison are Spices, cumin seed and Seeds, sunflower seed kernels, dried.

Infographic

Cumin vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1093.6%
Contains more Iron +1164%
Contains more Magnesium +12.6%
Contains more Potassium +177.2%
Contains more Phosphorus +32.3%
Contains less Sodium -94.6%
Contains more Copper +107.6%
Equal in Zinc - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 280% 2489% 262% 214% 158% 22% 131% 289%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +1093.6%
Contains more Iron +1164%
Contains more Magnesium +12.6%
Contains more Potassium +177.2%
Contains more Phosphorus +32.3%
Contains less Sodium -94.6%
Contains more Copper +107.6%
Equal in Zinc - 5

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
Cumin
3
:
Contains more Vitamin A +2440%
Contains more Vitamin C +450%
Contains more Vitamin K +∞%
Contains more Vitamin E +956.2%
Contains more Vitamin B1 +135.7%
Contains more Vitamin B3 +82%
Contains more Vitamin B6 +209.2%
Contains more Folate +2170%
Equal in Vitamin B2 - 0.355
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
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 +2440%
Contains more Vitamin C +450%
Contains more Vitamin K +∞%
Contains more Vitamin E +956.2%
Contains more Vitamin B1 +135.7%
Contains more Vitamin B3 +82%
Contains more Vitamin B6 +209.2%
Contains more Folate +2170%
Equal in Vitamin B2 - 0.355

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

All nutrients comparison - raw data values

Nutrient Cumin Sunflower seed Opinion
Net carbs 33.74g 11.4g Cumin
Protein 17.81g 20.78g Sunflower seed
Fats 22.27g 51.46g Sunflower seed
Carbs 44.24g 20g Cumin
Calories 375kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.25g 2.62g Cumin
Fiber 10.5g 8.6g Cumin
Calcium 931mg 78mg Cumin
Iron 66.36mg 5.25mg Cumin
Magnesium 366mg 325mg Cumin
Phosphorus 499mg 660mg Sunflower seed
Potassium 1788mg 645mg Cumin
Sodium 168mg 9mg Sunflower seed
Zinc 4.8mg 5mg Sunflower seed
Copper 0.867mg 1.8mg Sunflower seed
Vitamin A 1270IU 50IU Cumin
Vitamin E 3.33mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 1.4mg Cumin
Vitamin B1 0.628mg 1.48mg Sunflower seed
Vitamin B2 0.327mg 0.355mg Sunflower seed
Vitamin B3 4.579mg 8.335mg Sunflower seed
Vitamin B5 mg 1.13mg Sunflower seed
Vitamin B6 0.435mg 1.345mg Sunflower seed
Folate 10µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 5.4µg 0µg Cumin
Tryptophan mg 0.348mg Sunflower seed
Threonine mg 0.928mg Sunflower seed
Isoleucine mg 1.139mg Sunflower seed
Leucine mg 1.659mg Sunflower seed
Lysine mg 0.937mg Sunflower seed
Methionine mg 0.494mg Sunflower seed
Phenylalanine mg 1.169mg Sunflower seed
Valine mg 1.315mg Sunflower seed
Histidine mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.535g 4.455g Cumin
Monounsaturated Fat 14.04g 18.528g Sunflower seed
Polyunsaturated fat 3.279g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin 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
51
Cumin
156
Sunflower seed
Mineral Summary Score
480
Cumin
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
107%
Cumin
125%
Sunflower seed
Carbohydrates
44%
Cumin
20%
Sunflower seed
Fats
103%
Cumin
238%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 159mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 2.92g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.