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  6. Juice vs. Sunflower seeds

Juice vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between juice and sunflower seeds?

  • Juice has less vitamin E, copper, selenium, phosphorus, vitamin B1, manganese, magnesium, vitamin B6, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Sunflower seeds have a lower glycemic index than juice.

We used Beverages, Orange juice drink and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Juice 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.
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 -77.8%
Contains more MagnesiumMagnesium +10733.3%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +1435.7%
Contains more IronIron +4672.7%
Contains more CopperCopper +9900%
Contains more ZincZinc +24900%
Contains more PhosphorusPhosphorus +16400%
Contains more ManganeseManganese +27757.1%
Contains more SeleniumSelenium +∞%

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.
Juice
Juice
2
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 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 CVitamin C +971.4%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +175750%
Contains more Vitamin B1Vitamin B1 +289.5%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +1783.3%
Contains more Vitamin B6Vitamin B6 +169%
Contains more FolateFolate +5575%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Juice Sunflower seeds DV% diff.
Vitamin E 0.02mg 35.17mg 234%
Copper 0.018mg 1.8mg 198%
Polyunsaturated fat 0.01g 23.137g 154%
Selenium 0µg 53µg 96%
Phosphorus 4mg 660mg 94%
Vitamin B1 0.38mg 1.48mg 92%
Manganese 0.007mg 1.95mg 84%
Fats 0g 51.46g 79%
Magnesium 3mg 325mg 77%
Vitamin B6 0.5mg 1.345mg 65%
Iron 0.11mg 5.25mg 64%
Folate 4µg 227µg 56%
Monounsaturated fat 0.01g 18.528g 46%
Zinc 0.02mg 5mg 45%
Protein 0.2g 20.78g 41%
Fiber 0.2g 8.6g 34%
Calories 54kcal 584kcal 27%
Vitamin B5 0.06mg 1.13mg 21%
Vitamin B3 5mg 8.335mg 21%
Saturated fat 0g 4.455g 20%
Potassium 42mg 645mg 18%
Vitamin C 15mg 1.4mg 15%
Choline 55.1mg 10%
Calcium 2mg 78mg 8%
Vitamin B2 0.43mg 0.355mg 6%
Carbs 13.41g 20g 2%
Net carbs 13.21g 11.4g N/A
Sugar 9.36g 2.62g N/A
Sodium 2mg 9mg 0%
Vitamin A 2µg 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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 WaterWater +1722.4%
Contains more ProteinProtein +10290%
Contains more FatsFats +∞%
Contains more CarbsCarbs +49.1%
Contains more OtherOther +1494.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 -100%
Contains more Mono. FatMonounsaturated fat +185180%
Contains more Poly. FatPolyunsaturated fat +231270%

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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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.