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Curry powder vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between curry powder and sunflower seeds

  • Curry powder has more manganese, fiber, iron, vitamin K, and calcium, while sunflower seeds have more vitamin B1, vitamin B6, copper, vitamin E, and folate.
  • Curry powder's daily need coverage for manganese is 276% higher.
  • Curry powder has a lower glycemic index. The glycemic index of curry powder is 5, while the glycemic index of sunflower seeds is 20.

The food types used in this comparison are Spices, curry powder and Seeds, sunflower seed kernels, dried.

Infographic

Curry powder 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 182% 158% 103% 716% 400% 128% 157% 6.8% 1083% 220%
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 CalciumCalcium +573.1%
Contains more PotassiumPotassium +81.4%
Contains more IronIron +263.8%
Contains more ManganeseManganese +325.6%
Contains more MagnesiumMagnesium +27.5%
Contains more CopperCopper +50%
Contains more PhosphorusPhosphorus +79.8%
Contains less SodiumSodium -82.7%
Contains more SeleniumSelenium +31.5%
~equal in Zinc ~5mg

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 2.3% 0.33% 505% 0% 44% 46% 61% 64% 24% 0% 250% 42% 35%
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 KVitamin K +∞%
Contains more CholineCholine +16.5%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +39.3%
Contains more Vitamin B1Vitamin B1 +740.9%
Contains more Vitamin B2Vitamin B2 +77.5%
Contains more Vitamin B3Vitamin B3 +155.7%
Contains more Vitamin B6Vitamin B6 +1181%
Contains more FolateFolate +305.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 56% 9% 7%
Protein: 14.29 g
Fats: 14.01 g
Carbs: 55.83 g
Water: 8.8 g
Other: 7.07 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 CarbsCarbs +179.2%
Contains more WaterWater +86%
Contains more OtherOther +133.3%
Contains more ProteinProtein +45.4%
Contains more FatsFats +267.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 65% 23%
Saturated fat: Sat. Fat 1.648 g
Monounsaturated fat: Mono. Fat 8.782 g
Polyunsaturated fat: Poly. Fat 3.056 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 -63%
Contains more Mono. FatMonounsaturated fat +111%
Contains more Poly. FatPolyunsaturated fat +657.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
22% 41% 29% 8%
Starch: 0 g
Sucrose: 0.62 g
Glucose: 1.14 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.21 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +303.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Curry powder Sunflower seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins 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 Curry powder Sunflower seeds DV% diff.
Manganese 8.3mg 1.95mg 276%
Fiber 53.2g 8.6g 178%
Iron 19.1mg 5.25mg 173%
Polyunsaturated fat 3.056g 23.137g 134%
Vitamin B1 0.176mg 1.48mg 109%
Vitamin B6 0.105mg 1.345mg 95%
Vitamin K 99.8µg 0µg 83%
Copper 1.2mg 1.8mg 67%
Vitamin E 25.24mg 35.17mg 66%
Fats 14.01g 51.46g 58%
Calcium 525mg 78mg 45%
Folate 56µg 227µg 43%
Phosphorus 367mg 660mg 42%
Vitamin B3 3.26mg 8.335mg 32%
Monounsaturated fat 8.782g 18.528g 24%
Selenium 40.3µg 53µg 23%
Magnesium 255mg 325mg 17%
Potassium 1170mg 645mg 15%
Protein 14.29g 20.78g 13%
Saturated fat 1.648g 4.455g 13%
Calories 325kcal 584kcal 13%
Vitamin B2 0.2mg 0.355mg 12%
Carbs 55.83g 20g 12%
Zinc 4.7mg 5mg 3%
Sodium 52mg 9mg 2%
Choline 64.2mg 55.1mg 2%
Fructose 0.79g 1%
Vitamin B5 1.07mg 1.13mg 1%
Vitamin C 0.7mg 1.4mg 1%
Net carbs 2.63g 11.4g N/A
Sugar 2.76g 2.62g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.11mg 0.348mg 0%
Threonine 0.35mg 0.928mg 0%
Isoleucine 0.63mg 1.139mg 0%
Leucine 0.89mg 1.659mg 0%
Lysine 0.7mg 0.937mg 0%
Methionine 0.19mg 0.494mg 0%
Phenylalanine 0.58mg 1.169mg 0%
Valine 0.75mg 1.315mg 0%
Histidine 0.29mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.255g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Curry powder 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
83%
Curry powder
146%
Sunflower seeds
Minerals Daily Need Coverage Score
315%
Curry powder
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 43mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Curry powder
Curry powder is lower in Saturated fat (difference - 2.807g)
Which food is lower in glycemic index?
Curry powder
Curry powder is lower in glycemic index (difference - 15)
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

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. Curry powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170924/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.