Cumin vs. Sunflower seeds — In-Depth Nutrition Comparison
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Significant differences between cumin and sunflower seeds
- Cumin has more iron, calcium, manganese, and potassium; however, sunflower seeds are richer in vitamin E, copper, selenium, vitamin B1, vitamin B6, and folate.
- Cumin covers your daily iron needs 764% more than sunflower seeds.
- Sunflower seeds have 12 times less calcium than cumin. Cumin has 931mg of calcium, while sunflower seeds have 78mg.
- Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of cumin is 0.
Specific food types used in this comparison are Spices, cumin seed and Seeds, sunflower seed kernels, dried.
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.
| Contains more MagnesiumMagnesium | +12.6% |
| Contains more CalciumCalcium | +1093.6% |
| Contains more PotassiumPotassium | +177.2% |
| Contains more IronIron | +1164% |
| Contains more ManganeseManganese | +70.9% |
| Contains more CopperCopper | +107.6% |
| Contains more PhosphorusPhosphorus | +32.3% |
| Contains less SodiumSodium | -94.6% |
| Contains more SeleniumSelenium | +919.2% |
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.
| Contains more Vitamin CVitamin C | +450% |
| Contains more Vitamin AVitamin A | +2033.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +956.2% |
| Contains more Vitamin B1Vitamin B1 | +135.7% |
| Contains more Vitamin B3Vitamin B3 | +82% |
| Contains more Vitamin B6Vitamin B6 | +209.2% |
| Contains more FolateFolate | +2170% |
| Contains more CholineCholine | +123.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.81 g
Fats:
22.27 g
Carbs:
44.24 g
Water:
8.06 g
Other:
7.62 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +121.2% |
| Contains more WaterWater | +70.4% |
| Contains more OtherOther | +151.5% |
| Contains more ProteinProtein | +16.7% |
| Contains more FatsFats | +131.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.535 g
Monounsaturated fat:
Mono. Fat
14.04 g
Polyunsaturated fat:
Poly. Fat
3.279 g
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 | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +32% |
| Contains more Poly. FatPolyunsaturated fat | +605.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 66.36mg | 5.25mg | 764% |
| Vitamin E | 3.33mg | 35.17mg | 212% |
| Polyunsaturated fat | 3.279g | 23.137g | 132% |
| Copper | 0.867mg | 1.8mg | 104% |
| Selenium | 5.2µg | 53µg | 87% |
| Calcium | 931mg | 78mg | 85% |
| Vitamin B1 | 0.628mg | 1.48mg | 71% |
| Vitamin B6 | 0.435mg | 1.345mg | 70% |
| Manganese | 3.333mg | 1.95mg | 60% |
| Folate | 10µg | 227µg | 54% |
| Fats | 22.27g | 51.46g | 45% |
| Potassium | 1788mg | 645mg | 34% |
| Vitamin B5 | 1.13mg | 23% | |
| Vitamin B3 | 4.579mg | 8.335mg | 23% |
| Phosphorus | 499mg | 660mg | 23% |
| Saturated fat | 1.535g | 4.455g | 13% |
| Monounsaturated fat | 14.04g | 18.528g | 11% |
| Calories | 375kcal | 584kcal | 10% |
| Magnesium | 366mg | 325mg | 10% |
| Fiber | 10.5g | 8.6g | 8% |
| Carbs | 44.24g | 20g | 8% |
| Vitamin A | 64µg | 3µg | 7% |
| Sodium | 168mg | 9mg | 7% |
| Vitamin C | 7.7mg | 1.4mg | 7% |
| Protein | 17.81g | 20.78g | 6% |
| Choline | 24.7mg | 55.1mg | 6% |
| Vitamin K | 5.4µg | 0µg | 5% |
| Vitamin B2 | 0.327mg | 0.355mg | 2% |
| Zinc | 4.8mg | 5mg | 2% |
| Net carbs | 33.74g | 11.4g | N/A |
| Sugar | 2.25g | 2.62g | N/A |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
146%
Minerals Daily Need Coverage Score
431%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 159mg)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cumin is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated fat?
Cumin is lower in Saturated fat (difference - 2.92g)
Which food is lower in glycemic index?
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.