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  6. Fruit salad vs. Sunflower seeds

Fruit salad vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are fruit salad and sunflower seeds different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, folate, vitamin B3, and zinc than fruit salad.
  • Daily need coverage for copper for sunflower seeds is 194% higher.
  • Sunflower seeds have a lower glycemic index (20) than fruit salad (54).

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 less SodiumSodium -44.4%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +456%
Contains more IronIron +2000%
Contains more CopperCopper +3500%
Contains more ZincZinc +3471.4%
Contains more PhosphorusPhosphorus +4614.3%
Contains more ManganeseManganese +1191.4%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 CVitamin C +135.7%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +13354.5%
Contains more Vitamin B2Vitamin B2 +2435.7%
Contains more Vitamin B3Vitamin B3 +2241.3%
Contains more Vitamin B5Vitamin B5 +2032.1%
Contains more Vitamin B6Vitamin B6 +4881.5%
Contains more FolateFolate +7466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.05mg 1.8mg 194%
Polyunsaturated fat 0.011g 23.137g 154%
Vitamin B1 0.011mg 1.48mg 122%
Vitamin B6 0.027mg 1.345mg 101%
Selenium 53µg 96%
Phosphorus 14mg 660mg 92%
Fats 0.03g 51.46g 79%
Manganese 0.151mg 1.95mg 78%
Magnesium 8mg 325mg 75%
Iron 0.25mg 5.25mg 63%
Folate 3µg 227µg 56%
Vitamin B3 0.356mg 8.335mg 50%
Monounsaturated fat 0.005g 18.528g 46%
Zinc 0.14mg 5mg 44%
Protein 0.51g 20.78g 41%
Fiber 1g 8.6g 30%
Calories 50kcal 584kcal 27%
Vitamin B2 0.014mg 0.355mg 26%
Vitamin B5 0.053mg 1.13mg 22%
Saturated fat 0.004g 4.455g 20%
Potassium 116mg 645mg 16%
Choline 55.1mg 10%
Calcium 11mg 78mg 7%
Vitamin A 30µg 3µg 3%
Vitamin C 3.3mg 1.4mg 2%
Carbs 13.05g 20g 2%
Net carbs 12.05g 11.4g N/A
Sugar 2.62g N/A
Sodium 5mg 9mg 0%
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 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 WaterWater +1721.4%
Contains more ProteinProtein +3974.5%
Contains more FatsFats +171433.3%
Contains more CarbsCarbs +53.3%
Contains more OtherOther +1065.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99.9%
Contains more Mono. FatMonounsaturated fat +370460%
Contains more Poly. FatPolyunsaturated fat +210236.4%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.