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  6. Lemon vs. Sunflower seeds

Lemon vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between lemons and sunflower seeds?

  • Lemons are richer in vitamin C, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Lemons have 38 times more vitamin C than sunflower seeds. Lemons have 53mg of vitamin C, while sunflower seeds have 1.4mg.

We used Lemons, raw, without peel and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Lemon 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.
Lemon
Lemon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 2.2%
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 +3962.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +367.4%
Contains more IronIron +775%
Contains more CopperCopper +4764.9%
Contains more ZincZinc +8233.3%
Contains more PhosphorusPhosphorus +4025%
Contains more ManganeseManganese +6400%
Contains more SeleniumSelenium +13150%

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.
Lemon
Lemon
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 177% 0.33% 3% 0% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3% 2.8%
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 +3685.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +23346.7%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B2Vitamin B2 +1675%
Contains more Vitamin B3Vitamin B3 +8235%
Contains more Vitamin B5Vitamin B5 +494.7%
Contains more Vitamin B6Vitamin B6 +1581.3%
Contains more FolateFolate +1963.6%
Contains more CholineCholine +980.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lemon Sunflower seeds DV% diff.
Vitamin E 0.15mg 35.17mg 233%
Copper 0.037mg 1.8mg 196%
Polyunsaturated fat 0.089g 23.137g 154%
Vitamin B1 0.04mg 1.48mg 120%
Vitamin B6 0.08mg 1.345mg 97%
Selenium 0.4µg 53µg 96%
Phosphorus 16mg 660mg 92%
Manganese 0.03mg 1.95mg 83%
Fats 0.3g 51.46g 79%
Magnesium 8mg 325mg 75%
Iron 0.6mg 5.25mg 58%
Vitamin C 53mg 1.4mg 57%
Folate 11µg 227µg 54%
Vitamin B3 0.1mg 8.335mg 51%
Monounsaturated fat 0.011g 18.528g 46%
Zinc 0.06mg 5mg 45%
Protein 1.1g 20.78g 39%
Calories 29kcal 584kcal 28%
Vitamin B2 0.02mg 0.355mg 26%
Fiber 2.8g 8.6g 23%
Saturated fat 0.039g 4.455g 20%
Vitamin B5 0.19mg 1.13mg 19%
Potassium 138mg 645mg 15%
Choline 5.1mg 55.1mg 9%
Calcium 26mg 78mg 5%
Carbs 9.32g 20g 4%
Net carbs 6.52g 11.4g N/A
Sugar 2.5g 2.62g N/A
Sodium 2mg 9mg 0%
Vitamin A 1µg 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
Lemon
Lemon
1
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 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 +1781.2%
Contains more ProteinProtein +1789.1%
Contains more FatsFats +17053.3%
Contains more CarbsCarbs +114.6%
Contains more OtherOther +910%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lemon
Lemon
1
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 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 -99.1%
Contains more Mono. FatMonounsaturated fat +168336.4%
Contains more Poly. FatPolyunsaturated fat +25896.6%

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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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.