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  6. Ground beef vs. Sunflower seeds

Ground beef vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between ground beef and sunflower seeds

  • Ground beef has more vitamin B12, while sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, selenium, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Ground beef has a lower glycemic index. The glycemic index of ground beef is 0, while the glycemic index of sunflower seeds is 20.

The food types used in this comparison are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Seeds, sunflower seed kernels, dried.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 ZincZinc +16.8%
Contains more MagnesiumMagnesium +1811.8%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +167.6%
Contains more IronIron +131.3%
Contains more CopperCopper +2178.5%
Contains more PhosphorusPhosphorus +297.6%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +21566.7%
Contains more SeleniumSelenium +177.5%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +32.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +2802%
Contains more Vitamin B2Vitamin B2 +107.6%
Contains more Vitamin B3Vitamin B3 +107%
Contains more Vitamin B5Vitamin B5 +120.7%
Contains more Vitamin B6Vitamin B6 +332.5%
Contains more FolateFolate +3142.9%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ground beef Sunflower seeds DV% diff.
Vitamin E 0.12mg 35.17mg 234%
Copper 0.079mg 1.8mg 191%
Polyunsaturated fat 0.408g 23.137g 152%
Vitamin B1 0.051mg 1.48mg 119%
Vitamin B12 2.49µg 0µg 104%
Manganese 0.009mg 1.95mg 84%
Vitamin B6 0.311mg 1.345mg 80%
Magnesium 17mg 325mg 73%
Phosphorus 166mg 660mg 71%
Selenium 19.1µg 53µg 62%
Fats 15.37g 51.46g 56%
Folate 7µg 227µg 55%
Iron 2.27mg 5.25mg 37%
Fiber 0g 8.6g 34%
Cholesterol 88mg 0mg 29%
Monounsaturated fat 7.322g 18.528g 28%
Vitamin B3 4.026mg 8.335mg 27%
Calories 241kcal 584kcal 17%
Vitamin B2 0.171mg 0.355mg 14%
Vitamin B5 0.512mg 1.13mg 12%
Potassium 241mg 645mg 12%
Zinc 5.84mg 5mg 8%
Saturated fat 6.073g 4.455g 7%
Carbs 0g 20g 7%
Protein 23.87g 20.78g 6%
Calcium 33mg 78mg 5%
Choline 73.2mg 55.1mg 3%
Sodium 73mg 9mg 3%
Vitamin K 2.9µg 0µg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 0g 11.4g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 2.62g N/A
Vitamin A 3µg 3µg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0.348mg 0%
Threonine 0.923mg 0.928mg 0%
Isoleucine 1.055mg 1.139mg 0%
Leucine 1.861mg 1.659mg 0%
Lysine 1.976mg 0.937mg 0%
Methionine 0.614mg 0.494mg 0%
Phenylalanine 0.931mg 1.169mg 0%
Valine 1.172mg 1.315mg 0%
Histidine 0.775mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +14.9%
Contains more WaterWater +1134%
Contains more FatsFats +234.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 -26.6%
Contains more Mono. FatMonounsaturated fat +153%
Contains more Poly. FatPolyunsaturated fat +5570.8%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.