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Jujube vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between jujube and sunflower seeds

  • Jujube has more vitamin C; however, sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, vitamin B3, and zinc.
  • Sunflower seeds' daily need coverage for copper is 192% more.
  • Jujube has 49 times more vitamin C than sunflower seeds. Jujube has 69mg of vitamin C, while sunflower seeds have 1.4mg.

The food varieties used in the comparison are Jujube, raw and Seeds, sunflower seed kernels, dried.

Infographic

Jujube 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.
Jujube
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 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 -66.7%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +271.4%
Contains more PotassiumPotassium +158%
Contains more IronIron +993.8%
Contains more CopperCopper +2365.8%
Contains more ZincZinc +9900%
Contains more PhosphorusPhosphorus +2769.6%
Contains more ManganeseManganese +2221.4%

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.
Jujube
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 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 +4828.6%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +787.5%
Contains more Vitamin B3Vitamin B3 +826.1%
Contains more Vitamin B6Vitamin B6 +1560.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
2
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +1546.1%
Contains more ProteinProtein +1631.7%
Contains more FatsFats +25630%
Contains more OtherOther +494.1%
~equal in Carbs ~20g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jujube Sunflower seeds
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Jujube Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.073mg 1.8mg 192%
Polyunsaturated fat 23.137g 154%
Vitamin B1 0.02mg 1.48mg 122%
Vitamin B6 0.081mg 1.345mg 97%
Selenium 53µg 96%
Phosphorus 23mg 660mg 91%
Manganese 0.084mg 1.95mg 81%
Fats 0.2g 51.46g 79%
Vitamin C 69mg 1.4mg 75%
Magnesium 10mg 325mg 75%
Iron 0.48mg 5.25mg 60%
Folate 227µg 57%
Monounsaturated fat 18.528g 46%
Vitamin B3 0.9mg 8.335mg 46%
Zinc 0.05mg 5mg 45%
Protein 1.2g 20.78g 39%
Fiber 8.6g 34%
Calories 79kcal 584kcal 25%
Vitamin B2 0.04mg 0.355mg 24%
Vitamin B5 1.13mg 23%
Saturated fat 4.455g 20%
Potassium 250mg 645mg 12%
Choline 55.1mg 10%
Calcium 21mg 78mg 6%
Net carbs 20.23g 11.4g N/A
Carbs 20.23g 20g 0%
Sugar 2.62g N/A
Sodium 3mg 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 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
22%
Jujube
146%
Sunflower seeds
Minerals Daily Need Coverage Score
10%
Jujube
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.