Egg white vs. Sunflower seeds — In-Depth Nutrition Comparison
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Significant differences between egg whites and sunflower seeds
- The amount of vitamin E, copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, selenium, and folate in sunflower seeds is higher than in egg whites.
- Sunflower seeds cover your daily vitamin E needs 234% more than egg whites.
- Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of egg whites is 0.
Specific food types used in this comparison are Egg, white, raw, fresh and Seeds, sunflower seed kernels, dried.
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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 | +2854.5% |
| Contains more CalciumCalcium | +1014.3% |
| Contains more PotassiumPotassium | +295.7% |
| Contains more IronIron | +6462.5% |
| Contains more CopperCopper | +7726.1% |
| Contains more ZincZinc | +16566.7% |
| Contains more PhosphorusPhosphorus | +4300% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +17627.3% |
| Contains more SeleniumSelenium | +165% |
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 B2Vitamin B2 | +23.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +36900% |
| Contains more Vitamin B3Vitamin B3 | +7838.1% |
| Contains more Vitamin B5Vitamin B5 | +494.7% |
| Contains more Vitamin B6Vitamin B6 | +26800% |
| Contains more FolateFolate | +5575% |
| Contains more CholineCholine | +4909.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0mg | 35.17mg | 234% |
| Copper | 0.023mg | 1.8mg | 197% |
| Polyunsaturated fat | 0g | 23.137g | 154% |
| Vitamin B1 | 0.004mg | 1.48mg | 123% |
| Vitamin B6 | 0.005mg | 1.345mg | 103% |
| Phosphorus | 15mg | 660mg | 92% |
| Manganese | 0.011mg | 1.95mg | 84% |
| Fats | 0.17g | 51.46g | 79% |
| Magnesium | 11mg | 325mg | 75% |
| Iron | 0.08mg | 5.25mg | 65% |
| Selenium | 20µg | 53µg | 60% |
| Folate | 4µg | 227µg | 56% |
| Vitamin B3 | 0.105mg | 8.335mg | 51% |
| Monounsaturated fat | 0g | 18.528g | 46% |
| Zinc | 0.03mg | 5mg | 45% |
| Fiber | 0g | 8.6g | 34% |
| Calories | 52kcal | 584kcal | 27% |
| Protein | 10.9g | 20.78g | 20% |
| Saturated fat | 0g | 4.455g | 20% |
| Vitamin B5 | 0.19mg | 1.13mg | 19% |
| Potassium | 163mg | 645mg | 14% |
| Choline | 1.1mg | 55.1mg | 10% |
| Sodium | 166mg | 9mg | 7% |
| Calcium | 7mg | 78mg | 7% |
| Vitamin B2 | 0.439mg | 0.355mg | 6% |
| Carbs | 0.73g | 20g | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Net carbs | 0.73g | 11.4g | N/A |
| Sugar | 0.71g | 2.62g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.125mg | 0.348mg | 0% |
| Threonine | 0.449mg | 0.928mg | 0% |
| Isoleucine | 0.661mg | 1.139mg | 0% |
| Leucine | 1.016mg | 1.659mg | 0% |
| Lysine | 0.806mg | 0.937mg | 0% |
| Methionine | 0.399mg | 0.494mg | 0% |
| Phenylalanine | 0.686mg | 1.169mg | 0% |
| Valine | 0.809mg | 1.315mg | 0% |
| Histidine | 0.29mg | 0.632mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1751.4% |
| Contains more ProteinProtein | +90.6% |
| Contains more FatsFats | +30170.6% |
| Contains more CarbsCarbs | +2639.7% |
| Contains more OtherOther | +381% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.34 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
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 LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +3471.4% |
~equal in
Starch
~0g
