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  6. Game raw vs. Sunflower seeds

Game raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between game raw and sunflower seeds

  • Game raw has more vitamin B12; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, manganese, selenium, vitamin B6, magnesium, phosphorus, and folate.
  • Game raw covers your daily vitamin B12 needs 263% more than sunflower seeds.
  • Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of game raw is 0.

Specific food types used in this comparison are Game meat, deer, raw and Seeds, sunflower seed kernels, dried.

Infographic

Game raw vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
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 MagnesiumMagnesium +1313%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +102.8%
Contains more IronIron +54.4%
Contains more CopperCopper +611.5%
Contains more ZincZinc +139.2%
Contains more PhosphorusPhosphorus +226.7%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +4656.1%
Contains more SeleniumSelenium +446.4%

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 0% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 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 B2Vitamin B2 +35.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +17485%
Contains more Vitamin B1Vitamin B1 +572.7%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin B6Vitamin B6 +263.5%
Contains more FolateFolate +5575%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Game raw Sunflower seeds DV% diff.
Vitamin B12 6.31µg 0µg 263%
Vitamin E 0.2mg 35.17mg 233%
Copper 0.253mg 1.8mg 172%
Polyunsaturated fat 0.47g 23.137g 151%
Vitamin B1 0.22mg 1.48mg 105%
Manganese 0.041mg 1.95mg 83%
Selenium 9.7µg 53µg 79%
Vitamin B6 0.37mg 1.345mg 75%
Fats 2.42g 51.46g 75%
Magnesium 23mg 325mg 72%
Phosphorus 202mg 660mg 65%
Folate 4µg 227µg 56%
Monounsaturated fat 0.67g 18.528g 45%
Fiber 0g 8.6g 34%
Cholesterol 85mg 0mg 28%
Zinc 2.09mg 5mg 26%
Vitamin B5 1.13mg 23%
Calories 120kcal 584kcal 23%
Iron 3.4mg 5.25mg 23%
Saturated fat 0.95g 4.455g 16%
Vitamin B3 6.37mg 8.335mg 12%
Vitamin B2 0.48mg 0.355mg 10%
Potassium 318mg 645mg 10%
Choline 55.1mg 10%
Calcium 5mg 78mg 7%
Carbs 0g 20g 7%
Protein 22.96g 20.78g 4%
Vitamin C 0mg 1.4mg 2%
Sodium 51mg 9mg 2%
Vitamin K 1.1µg 0µg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 1.08mg 0.928mg 0%
Isoleucine 0.908mg 1.139mg 0%
Leucine 1.951mg 1.659mg 0%
Lysine 2.006mg 0.937mg 0%
Methionine 0.566mg 0.494mg 0%
Phenylalanine 0.937mg 1.169mg 0%
Valine 1.073mg 1.315mg 0%
Histidine 1.135mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 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 +1455.4%
Contains more FatsFats +2026.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +188.6%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 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 -78.7%
Contains more Mono. FatMonounsaturated fat +2665.4%
Contains more Poly. FatPolyunsaturated fat +4822.8%

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.