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Corn raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between corn raw and sunflower seeds

  • Corn raw has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than corn raw.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Seeds, sunflower seed kernels, dried.

Infographic

Corn raw vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 MagnesiumMagnesium +778.4%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +138.9%
Contains more IronIron +909.6%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +987%
Contains more PhosphorusPhosphorus +641.6%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1096.3%
Contains more SeleniumSelenium +8733.3%

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.
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +385.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +50142.9%
Contains more Vitamin B1Vitamin B1 +854.8%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +370.9%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin B6Vitamin B6 +1346.2%
Contains more FolateFolate +440.5%
Contains more CholineCholine +139.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Sunflower seeds DV% diff.
Vitamin E 0.07mg 35.17mg 234%
Copper 0.054mg 1.8mg 194%
Polyunsaturated fat 0.487g 23.137g 151%
Vitamin B1 0.155mg 1.48mg 110%
Vitamin B6 0.093mg 1.345mg 96%
Selenium 0.6µg 53µg 95%
Phosphorus 89mg 660mg 82%
Manganese 0.163mg 1.95mg 78%
Fats 1.35g 51.46g 77%
Magnesium 37mg 325mg 69%
Iron 0.52mg 5.25mg 59%
Folate 42µg 227µg 46%
Monounsaturated fat 0.432g 18.528g 45%
Zinc 0.46mg 5mg 41%
Vitamin B3 1.77mg 8.335mg 41%
Protein 3.27g 20.78g 35%
Fiber 2g 8.6g 26%
Calories 86kcal 584kcal 25%
Vitamin B2 0.055mg 0.355mg 23%
Saturated fat 0.325g 4.455g 19%
Potassium 270mg 645mg 11%
Vitamin B5 0.717mg 1.13mg 8%
Calcium 2mg 78mg 8%
Choline 23mg 55.1mg 6%
Vitamin C 6.8mg 1.4mg 6%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin A 9µg 3µg 1%
Carbs 18.7g 20g 0%
Net carbs 16.7g 11.4g N/A
Sugar 6.26g 2.62g N/A
Sodium 15mg 9mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.023mg 0.348mg 0%
Threonine 0.129mg 0.928mg 0%
Isoleucine 0.129mg 1.139mg 0%
Leucine 0.348mg 1.659mg 0%
Lysine 0.137mg 0.937mg 0%
Methionine 0.067mg 0.494mg 0%
Phenylalanine 0.15mg 1.169mg 0%
Valine 0.185mg 1.315mg 0%
Histidine 0.089mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +1507.8%
Contains more ProteinProtein +535.5%
Contains more FatsFats +3711.9%
Contains more OtherOther +381%
~equal in Carbs ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -92.7%
Contains more Mono. FatMonounsaturated fat +4188.9%
Contains more Poly. FatPolyunsaturated fat +4650.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +180.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.