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Dried fruit vs. Sunflower seed — In-Depth Nutrition Comparison

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How are Dried fruit and Sunflower seed different?

  • Sunflower seed is higher than Dried fruit in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Folate, and Zinc.
  • Sunflower seed covers your daily need of Vitamin E 206% more than Dried fruit.

Apricots, dried, sulfured, uncooked and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Dried fruit 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +80.2%
Contains more Calcium +41.8%
Contains more Iron +97.4%
Contains more Magnesium +915.6%
Contains more Phosphorus +829.6%
Contains more Zinc +1182.1%
Contains more Copper +424.8%
Contains more Manganese +729.8%
Contains more Selenium +2309.1%
Equal in Sodium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Potassium +80.2%
Contains more Calcium +41.8%
Contains more Iron +97.4%
Contains more Magnesium +915.6%
Contains more Phosphorus +829.6%
Contains more Zinc +1182.1%
Contains more Copper +424.8%
Contains more Manganese +729.8%
Contains more Selenium +2309.1%
Equal in Sodium - 9

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 A +7108%
Contains more Vitamin K +∞%
Contains more Vitamin E +712.2%
Contains more Vitamin C +40%
Contains more Vitamin B1 +9766.7%
Contains more Vitamin B2 +379.7%
Contains more Vitamin B3 +221.9%
Contains more Vitamin B5 +119%
Contains more Vitamin B6 +840.6%
Contains more Folate +2170%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 +7108%
Contains more Vitamin K +∞%
Contains more Vitamin E +712.2%
Contains more Vitamin C +40%
Contains more Vitamin B1 +9766.7%
Contains more Vitamin B2 +379.7%
Contains more Vitamin B3 +221.9%
Contains more Vitamin B5 +119%
Contains more Vitamin B6 +840.6%
Contains more Folate +2170%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +213.2%
Contains more Water +553.1%
Contains more Protein +513%
Contains more Fats +9990.2%
Contains more Other +17.9%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 Carbs +213.2%
Contains more Water +553.1%
Contains more Protein +513%
Contains more Fats +9990.2%
Contains more Other +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +24937.8%
Contains more Polyunsaturated fat +31166.2%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +24937.8%
Contains more Polyunsaturated fat +31166.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +215.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Starch +∞%
Contains more Sucrose +215.6%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Sunflower seed Opinion
Net carbs 55.34g 11.4g Dried fruit
Protein 3.39g 20.78g Sunflower seed
Fats 0.51g 51.46g Sunflower seed
Carbs 62.64g 20g Dried fruit
Calories 241kcal 584kcal Sunflower seed
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 2.62g Sunflower seed
Fiber 7.3g 8.6g Sunflower seed
Calcium 55mg 78mg Sunflower seed
Iron 2.66mg 5.25mg Sunflower seed
Magnesium 32mg 325mg Sunflower seed
Phosphorus 71mg 660mg Sunflower seed
Potassium 1162mg 645mg Dried fruit
Sodium 10mg 9mg Sunflower seed
Zinc 0.39mg 5mg Sunflower seed
Copper 0.343mg 1.8mg Sunflower seed
Manganese 0.235mg 1.95mg Sunflower seed
Selenium 2.2µg 53µg Sunflower seed
Vitamin A 3604IU 50IU Dried fruit
Vitamin A RAE 180µg 3µg Dried fruit
Vitamin E 4.33mg 35.17mg Sunflower seed
Vitamin C 1mg 1.4mg Sunflower seed
Vitamin B1 0.015mg 1.48mg Sunflower seed
Vitamin B2 0.074mg 0.355mg Sunflower seed
Vitamin B3 2.589mg 8.335mg Sunflower seed
Vitamin B5 0.516mg 1.13mg Sunflower seed
Vitamin B6 0.143mg 1.345mg Sunflower seed
Folate 10µg 227µg Sunflower seed
Vitamin K 3.1µg 0µg Dried fruit
Tryptophan 0.016mg 0.348mg Sunflower seed
Threonine 0.073mg 0.928mg Sunflower seed
Isoleucine 0.063mg 1.139mg Sunflower seed
Leucine 0.105mg 1.659mg Sunflower seed
Lysine 0.083mg 0.937mg Sunflower seed
Methionine 0.015mg 0.494mg Sunflower seed
Phenylalanine 0.062mg 1.169mg Sunflower seed
Valine 0.078mg 1.315mg Sunflower seed
Histidine 0.047mg 0.632mg Sunflower seed
Saturated Fat 0.017g 4.455g Dried fruit
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.074g 18.528g Sunflower seed
Polyunsaturated fat 0.074g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Dried fruit
156%
Sunflower seed
Minerals Daily Need Coverage Score
44%
Dried fruit
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 50.82g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 11)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 4.438g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.