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  6. Groat vs. Sunflower seeds

Groat vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between groat and sunflower seeds

  • Sunflower seeds are richer than groat in vitamin B1, vitamin B6, selenium, copper, folate, phosphorus, iron, manganese, zinc, and magnesium.
  • Daily need coverage for vitamin B1 for sunflower seeds is 115% higher.
  • Sunflower seeds have a lower glycemic index than groat.

Food types used in this article are Buckwheat and Seeds, sunflower seed kernels, dried.

Infographic

Groat 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.
Groat
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 -88.9%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +138.6%
Contains more CopperCopper +63.6%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +90.2%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +538.6%

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.
Groat
Groat
1
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 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 +19.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1365.3%
Contains more Vitamin B3Vitamin B3 +18.7%
Contains more Vitamin B6Vitamin B6 +540.5%
Contains more FolateFolate +656.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Groat Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 1.039g 23.137g 147%
Vitamin B1 0.101mg 1.48mg 115%
Vitamin B6 0.21mg 1.345mg 87%
Selenium 8.3µg 53µg 81%
Copper 1.1mg 1.8mg 78%
Fats 3.4g 51.46g 74%
Folate 30µg 227µg 49%
Phosphorus 347mg 660mg 45%
Monounsaturated fat 1.04g 18.528g 44%
Iron 2.2mg 5.25mg 38%
Manganese 1.3mg 1.95mg 28%
Zinc 2.4mg 5mg 24%
Magnesium 231mg 325mg 22%
Saturated fat 0.741g 4.455g 17%
Carbs 71.5g 20g 17%
Protein 13.25g 20.78g 15%
Calories 343kcal 584kcal 12%
Choline 55.1mg 10%
Vitamin B3 7.02mg 8.335mg 8%
Fiber 10g 8.6g 6%
Calcium 18mg 78mg 6%
Vitamin B2 0.425mg 0.355mg 5%
Potassium 460mg 645mg 5%
Vitamin C 0mg 1.4mg 2%
Vitamin B5 1.233mg 1.13mg 2%
Net carbs 61.5g 11.4g N/A
Sugar 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.192mg 0.348mg 0%
Threonine 0.506mg 0.928mg 0%
Isoleucine 0.498mg 1.139mg 0%
Leucine 0.832mg 1.659mg 0%
Lysine 0.672mg 0.937mg 0%
Methionine 0.172mg 0.494mg 0%
Phenylalanine 0.52mg 1.169mg 0%
Valine 0.678mg 1.315mg 0%
Histidine 0.309mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 CarbsCarbs +257.5%
Contains more WaterWater +106.1%
Contains more ProteinProtein +56.8%
Contains more FatsFats +1413.5%
Contains more OtherOther +44.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -83.4%
Contains more Mono. FatMonounsaturated fat +1681.5%
Contains more Poly. FatPolyunsaturated fat +2126.9%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.