Fenugreek vs. Sunflower seeds — In-Depth Nutrition Comparison
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A recap on differences between fenugreek and sunflower seeds
- Fenugreek is higher in iron and fiber, yet sunflower seeds are higher in vitamin B1, selenium, copper, vitamin B6, phosphorus, folate, vitamin B3, and magnesium.
- Fenugreek covers your daily iron needs 354% more than sunflower seeds.
- Fenugreek contains 3 times more fiber than sunflower seeds. While fenugreek contains 24.6g of fiber, sunflower seeds contain only 8.6g.
- The glycemic index of fenugreek is lower.
Food varieties used in this article are Spices, fenugreek 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 CalciumCalcium | +125.6% |
| Contains more PotassiumPotassium | +19.4% |
| Contains more IronIron | +538.7% |
| Contains more MagnesiumMagnesium | +70.2% |
| Contains more CopperCopper | +62.2% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +123% |
| Contains less SodiumSodium | -86.6% |
| Contains more ManganeseManganese | +58.8% |
| Contains more SeleniumSelenium | +741.3% |
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 | +114.3% |
| Contains more Vitamin B1Vitamin B1 | +359.6% |
| Contains more Vitamin B3Vitamin B3 | +408.2% |
| Contains more Vitamin B6Vitamin B6 | +124.2% |
| Contains more FolateFolate | +298.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 33.53mg | 5.25mg | 354% |
| Vitamin E | 35.17mg | 234% | |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 0.322mg | 1.48mg | 97% |
| Selenium | 6.3µg | 53µg | 85% |
| Copper | 1.11mg | 1.8mg | 77% |
| Fats | 6.41g | 51.46g | 69% |
| Fiber | 24.6g | 8.6g | 64% |
| Vitamin B6 | 0.6mg | 1.345mg | 57% |
| Phosphorus | 296mg | 660mg | 52% |
| Monounsaturated fat | 18.528g | 46% | |
| Folate | 57µg | 227µg | 43% |
| Vitamin B3 | 1.64mg | 8.335mg | 42% |
| Magnesium | 191mg | 325mg | 32% |
| Manganese | 1.228mg | 1.95mg | 31% |
| Vitamin B5 | 1.13mg | 23% | |
| Zinc | 2.5mg | 5mg | 23% |
| Saturated fat | 1.46g | 4.455g | 14% |
| Calories | 323kcal | 584kcal | 13% |
| Carbs | 58.35g | 20g | 13% |
| Calcium | 176mg | 78mg | 10% |
| Choline | 55.1mg | 10% | |
| Protein | 23g | 20.78g | 4% |
| Potassium | 770mg | 645mg | 4% |
| Sodium | 67mg | 9mg | 3% |
| Vitamin C | 3mg | 1.4mg | 2% |
| Vitamin B2 | 0.366mg | 0.355mg | 1% |
| Net carbs | 33.75g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.391mg | 0.348mg | 0% |
| Threonine | 0.898mg | 0.928mg | 0% |
| Isoleucine | 1.241mg | 1.139mg | 0% |
| Leucine | 1.757mg | 1.659mg | 0% |
| Lysine | 1.684mg | 0.937mg | 0% |
| Methionine | 0.338mg | 0.494mg | 0% |
| Phenylalanine | 1.089mg | 1.169mg | 0% |
| Valine | 1.102mg | 1.315mg | 0% |
| Histidine | 0.668mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23 g
Fats:
6.41 g
Carbs:
58.35 g
Water:
8.84 g
Other:
3.4 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +191.8% |
| Contains more WaterWater | +86.9% |
| Contains more OtherOther | +12.2% |
| Contains more FatsFats | +702.8% |
~equal in
Protein
~20.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.46 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 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 | -67.2% |
