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  6. Jerky vs. Sunflower seeds

Jerky vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are jerky and sunflower seeds different?

  • Jerky is richer in vitamin B12, while sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, selenium, magnesium, and vitamin B3.
  • Sunflower seeds cover your daily need for vitamin E, 231% more than jerky.
  • Sunflower seeds are lower in sodium.
  • Sunflower seeds have a higher glycemic index (20) than jerky (0).

Snacks, beef jerky, chopped, and formed and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Jerky 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.
Jerky
Jerky
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +62.2%
Contains more MagnesiumMagnesium +537.3%
Contains more CalciumCalcium +290%
Contains more CopperCopper +693%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1656.8%
Contains more SeleniumSelenium +395.3%
~equal in Potassium ~645mg
~equal in Iron ~5.25mg

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.
Jerky
Jerky
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +98%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7077.6%
Contains more Vitamin B1Vitamin B1 +861%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +381.2%
Contains more Vitamin B5Vitamin B5 +593.3%
Contains more Vitamin B6Vitamin B6 +651.4%
Contains more FolateFolate +69.4%

All nutrients comparison - raw data values

Nutrient Jerky Sunflower seeds DV% diff.
Vitamin E 0.49mg 35.17mg 231%
Copper 0.227mg 1.8mg 175%
Polyunsaturated fat 1.011g 23.137g 148%
Vitamin B1 0.154mg 1.48mg 111%
Vitamin B6 0.179mg 1.345mg 90%
Sodium 2081mg 9mg 90%
Manganese 0.111mg 1.95mg 80%
Selenium 10.7µg 53µg 77%
Magnesium 51mg 325mg 65%
Vitamin B12 0.99µg 0µg 41%
Vitamin B3 1.732mg 8.335mg 41%
Fats 25.6g 51.46g 40%
Phosphorus 407mg 660mg 36%
Saturated fat 10.85g 4.455g 29%
Zinc 8.11mg 5mg 28%
Fiber 1.8g 8.6g 27%
Protein 33.2g 20.78g 25%
Folate 134µg 227µg 23%
Vitamin B5 0.163mg 1.13mg 19%
Monounsaturated fat 11.305g 18.528g 18%
Cholesterol 48mg 0mg 16%
Vitamin B2 0.142mg 0.355mg 16%
Choline 109.1mg 55.1mg 10%
Calories 410kcal 584kcal 9%
Calcium 20mg 78mg 6%
Carbs 11g 20g 3%
Vitamin D 0.3µg 0µg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin C 0mg 1.4mg 2%
Iron 5.42mg 5.25mg 2%
Potassium 597mg 645mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 9.2g 11.4g N/A
Sugar 9g 2.62g N/A
Vitamin A 0µg 3µg 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 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +59.8%
Contains more WaterWater +393.9%
Contains more OtherOther +125.7%
Contains more FatsFats +101%
Contains more CarbsCarbs +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
0
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 -58.9%
Contains more Mono. FatMonounsaturated fat +63.9%
Contains more Poly. FatPolyunsaturated fat +2188.5%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.