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Goat vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between goat and sunflower seeds

  • Goat is higher in vitamin B12, yet sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, phosphorus, and folate.
  • Sunflower seeds cover your daily vitamin E needs 232% more than goat.
  • The glycemic index of goat is lower.

Food varieties used in this article are Game meat, goat, cooked, roasted and Seeds, sunflower seed kernels, dried.

Infographic

Goat 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.
Goat
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 +∞%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +59.3%
Contains more IronIron +40.8%
Contains more CopperCopper +494.1%
Contains more PhosphorusPhosphorus +228.4%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +4542.9%
Contains more SeleniumSelenium +349.2%
~equal in Zinc ~5mg

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.
Goat
4
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 +71.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +93.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10244.1%
Contains more Vitamin B1Vitamin B1 +1544.4%
Contains more Vitamin B3Vitamin B3 +111%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +4440%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 ProteinProtein +30.4%
Contains more WaterWater +1342.1%
Contains more FatsFats +1598.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +82.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 -79.1%
Contains more Mono. FatMonounsaturated fat +1262.4%
Contains more Poly. FatPolyunsaturated fat +9959.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat Sunflower seeds DV% diff.
Vitamin E 0.34mg 35.17mg 232%
Copper 0.303mg 1.8mg 166%
Polyunsaturated fat 0.23g 23.137g 153%
Vitamin B1 0.09mg 1.48mg 116%
Vitamin B6 0mg 1.345mg 103%
Manganese 0.042mg 1.95mg 83%
Magnesium 0mg 325mg 77%
Fats 3.03g 51.46g 75%
Selenium 11.8µg 53µg 75%
Phosphorus 201mg 660mg 66%
Folate 5µg 227µg 56%
Vitamin B12 1.19µg 0µg 50%
Monounsaturated fat 1.36g 18.528g 43%
Fiber 0g 8.6g 34%
Vitamin B3 3.95mg 8.335mg 27%
Cholesterol 75mg 0mg 25%
Vitamin B5 1.13mg 23%
Calories 143kcal 584kcal 22%
Vitamin B2 0.61mg 0.355mg 20%
Iron 3.73mg 5.25mg 19%
Saturated fat 0.93g 4.455g 16%
Protein 27.1g 20.78g 13%
Choline 106.4mg 55.1mg 9%
Potassium 405mg 645mg 7%
Carbs 0g 20g 7%
Calcium 17mg 78mg 6%
Sodium 86mg 9mg 3%
Vitamin C 0mg 1.4mg 2%
Zinc 5.27mg 5mg 2%
Vitamin K 1.2µg 0µg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.403mg 0.348mg 0%
Threonine 1.29mg 0.928mg 0%
Isoleucine 1.371mg 1.139mg 0%
Leucine 2.258mg 1.659mg 0%
Lysine 2.016mg 0.937mg 0%
Methionine 0.726mg 0.494mg 0%
Phenylalanine 0.941mg 1.169mg 0%
Valine 1.452mg 1.315mg 0%
Histidine 0.565mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Goat
146%
Sunflower seeds
Minerals Daily Need Coverage Score
59%
Goat
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 77mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Goat
Goat is lower in Saturated fat (difference - 3.525g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 20)

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.