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% |
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 |
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% |
