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Corn raw vs Sunflower seed - In-Depth Nutrition Comparison

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Summary of differences between Corn raw and Sunflower seed

  • Corn raw has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate than Sunflower seed.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Corn raw.

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

Infographic

Corn raw vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
0
:
8
Sunflower seed
Sunflower seed
Contains more Calcium +3800%
Contains more Iron +909.6%
Contains more Magnesium +778.4%
Contains more Phosphorus +641.6%
Contains more Potassium +138.9%
Contains less Sodium -40%
Contains more Zinc +987%
Contains more Copper +3233.3%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +3800%
Contains more Iron +909.6%
Contains more Magnesium +778.4%
Contains more Phosphorus +641.6%
Contains more Potassium +138.9%
Contains less Sodium -40%
Contains more Zinc +987%
Contains more Copper +3233.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
3
:
7
Sunflower seed
Sunflower seed
Contains more Vitamin A +274%
Contains more Vitamin C +385.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +50142.9%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +370.9%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +1346.2%
Contains more Folate +440.5%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +274%
Contains more Vitamin C +385.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +50142.9%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +370.9%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +1346.2%
Contains more Folate +440.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
1
:
4
Sunflower seed
Sunflower seed
Contains more Water +1507.8%
Contains more Protein +535.5%
Contains more Fats +3711.9%
Contains more Other +381%
Equal in Carbs - 20
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Sunflower seed
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 Water +1507.8%
Contains more Protein +535.5%
Contains more Fats +3711.9%
Contains more Other +381%
Equal in Carbs - 20

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +4188.9%
Contains more Polyunsaturated fat +4650.9%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +4188.9%
Contains more Polyunsaturated fat +4650.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn raw
Corn raw
3
:
1
Sunflower seed
Sunflower seed
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +180.9%
Corn raw
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
Sunflower seed
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 Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +180.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Corn raw Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn raw Sunflower seed Opinion
Net carbs 16.7g 11.4g Corn raw
Protein 3.27g 20.78g Sunflower seed
Fats 1.35g 51.46g Sunflower seed
Carbs 18.7g 20g Sunflower seed
Calories 86kcal 584kcal Sunflower seed
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 2.62g Sunflower seed
Fiber 2g 8.6g Sunflower seed
Calcium 2mg 78mg Sunflower seed
Iron 0.52mg 5.25mg Sunflower seed
Magnesium 37mg 325mg Sunflower seed
Phosphorus 89mg 660mg Sunflower seed
Potassium 270mg 645mg Sunflower seed
Sodium 15mg 9mg Sunflower seed
Zinc 0.46mg 5mg Sunflower seed
Copper 0.054mg 1.8mg Sunflower seed
Vitamin A 187IU 50IU Corn raw
Vitamin A RAE 9µg 3µg Corn raw
Vitamin E 0.07mg 35.17mg Sunflower seed
Vitamin C 6.8mg 1.4mg Corn raw
Vitamin B1 0.155mg 1.48mg Sunflower seed
Vitamin B2 0.055mg 0.355mg Sunflower seed
Vitamin B3 1.77mg 8.335mg Sunflower seed
Vitamin B5 0.717mg 1.13mg Sunflower seed
Vitamin B6 0.093mg 1.345mg Sunflower seed
Folate 42µg 227µg Sunflower seed
Vitamin K 0.3µg 0µg Corn raw
Tryptophan 0.023mg 0.348mg Sunflower seed
Threonine 0.129mg 0.928mg Sunflower seed
Isoleucine 0.129mg 1.139mg Sunflower seed
Leucine 0.348mg 1.659mg Sunflower seed
Lysine 0.137mg 0.937mg Sunflower seed
Methionine 0.067mg 0.494mg Sunflower seed
Phenylalanine 0.15mg 1.169mg Sunflower seed
Valine 0.185mg 1.315mg Sunflower seed
Histidine 0.089mg 0.632mg Sunflower seed
Saturated Fat 0.325g 4.455g Corn raw
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.432g 18.528g Sunflower seed
Polyunsaturated fat 0.487g 23.137g Sunflower seed
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Corn raw
156%
Sunflower seed
Minerals Daily Need Coverage Score
18%
Corn raw
191%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 4.13g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 seed - 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.