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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
33.2 g
Fats:
25.6 g
Carbs:
11 g
Water:
23.36 g
Other:
6.84 g
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
Saturated fat:
Sat. Fat
10.85 g
Monounsaturated fat:
Mono. Fat
11.305 g
Polyunsaturated fat:
Poly. Fat
1.011 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
146%
Minerals Daily Need Coverage Score
111%
207%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 6.38g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 2072mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 6.395g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in glycemic index?
Jerky is lower in glycemic index (difference - 20)