Margarine vs. Sunflower seed — In-Depth Nutrition Comparison
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Summary of differences between Margarine and Sunflower seed
- Margarine has more Vitamin A RAE, and Vitamin K, however, Sunflower seed is higher in Copper, Vitamin E , Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, and Iron.
- Sunflower seed covers your daily need of Copper 200% more than Margarine.
These are the specific foods used in this comparison Margarine, regular, 80% fat, composite, stick, without salt and Seeds, sunflower seed kernels, dried.
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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.
Contains
less
Sodium
-77.8%
Contains
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Calcium
+2500%
Contains
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Iron
+8650%
Contains
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Magnesium
+10733.3%
Contains
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Phosphorus
+13100%
Contains
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Potassium
+3483.3%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
Contains
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Selenium
+∞%
Contains
less
Sodium
-77.8%
Contains
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Calcium
+2500%
Contains
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Iron
+8650%
Contains
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Magnesium
+10733.3%
Contains
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Phosphorus
+13100%
Contains
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Potassium
+3483.3%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
Contains
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Selenium
+∞%
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.
:
Contains
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Vitamin A
+7054%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+290.8%
Contains
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Vitamin C
+600%
Contains
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Vitamin B1
+14700%
Contains
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Vitamin B2
+859.5%
Contains
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Vitamin B3
+36139.1%
Contains
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Vitamin B6
+14844.4%
Contains
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Folate
+22600%
Contains
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Vitamin A
+7054%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+290.8%
Contains
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Vitamin C
+600%
Contains
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Vitamin B1
+14700%
Contains
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Vitamin B2
+859.5%
Contains
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Vitamin B3
+36139.1%
Contains
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Vitamin B6
+14844.4%
Contains
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Folate
+22600%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+56.8%
Contains
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Water
+249.3%
Contains
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Protein
+12887.5%
Contains
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Carbs
+2757.1%
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Other
+58.6%
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Contains
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Fats
+56.8%
Contains
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Water
+249.3%
Contains
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Protein
+12887.5%
Contains
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Carbs
+2757.1%
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Other
+58.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+109.8%
Contains
less
Saturated Fat
-70.7%
Equal in Polyunsaturated fat - 23.137
Saturated Fat:
15.189 g
Monounsaturated Fat:
38.877 g
Polyunsaturated fat:
24.302 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Contains
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Monounsaturated Fat
+109.8%
Contains
less
Saturated Fat
-70.7%
Equal in Polyunsaturated fat - 23.137
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.7g | 11.4g |
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| Protein | 0.16g | 20.78g |
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| Fats | 80.71g | 51.46g |
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| Carbs | 0.7g | 20g |
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| Calories | 717kcal | 584kcal |
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| Sugar | 0g | 2.62g |
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| Fiber | 0g | 8.6g |
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| Calcium | 3mg | 78mg |
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| Iron | 0.06mg | 5.25mg |
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| Magnesium | 3mg | 325mg |
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| Phosphorus | 5mg | 660mg |
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| Potassium | 18mg | 645mg |
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| Sodium | 2mg | 9mg |
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| Zinc | 0mg | 5mg |
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| Copper | 0mg | 1.8mg |
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| Manganese | 1.95mg |
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| Selenium | 0µg | 53µg |
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| Vitamin A | 3577IU | 50IU |
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| Vitamin A RAE | 819µg | 3µg |
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| Vitamin E | 9mg | 35.17mg |
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| Vitamin C | 0.2mg | 1.4mg |
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| Vitamin B1 | 0.01mg | 1.48mg |
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| Vitamin B2 | 0.037mg | 0.355mg |
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| Vitamin B3 | 0.023mg | 8.335mg |
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| Vitamin B5 | 1.13mg |
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| Vitamin B6 | 0.009mg | 1.345mg |
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| Folate | 1µg | 227µg |
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| Vitamin B12 | 0.1µg | 0µg |
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| Vitamin K | 93µg | 0µg |
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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Trans Fat | 14.89g |
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| Saturated Fat | 15.189g | 4.455g |
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| Omega-3 - EPA | 0g | 0.014g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 38.877g | 18.528g |
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| Polyunsaturated fat | 24.302g | 23.137g |
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| Omega-6 - Linoleic acid | 21.522g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
55%
156%
Minerals Daily Need Coverage Score
1%
207%
Comparison summary
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 10.734g)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Margarine is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Margarine contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Margarine is lower in glycemic index (difference - 20)
Which food is cheaper?
Margarine is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)