Margarine vs. Sunflower seeds — In-Depth Nutrition Comparison
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Summary of differences between margarine and sunflower seeds
- Margarine has more vitamin K and vitamin A; however, sunflower seeds are higher in copper, vitamin E, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, and iron.
- Sunflower seeds cover your daily need for copper, 200% more than margarine.
- The glycemic index of sunflower seeds is higher.
These are the specific foods used in this comparison Margarine, regular, 80% fat, composite, stick, without salt and Seeds, sunflower seed kernels, dried.
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.
| Contains less SodiumSodium | -77.8% |
| Contains more MagnesiumMagnesium | +10733.3% |
| Contains more CalciumCalcium | +2500% |
| Contains more PotassiumPotassium | +3483.3% |
| Contains more IronIron | +8650% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +13100% |
| Contains more SeleniumSelenium | +∞% |
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 more Vitamin AVitamin A | +27200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +600% |
| Contains more Vitamin EVitamin E | +290.8% |
| Contains more Vitamin B1Vitamin B1 | +14700% |
| Contains more Vitamin B2Vitamin B2 | +859.5% |
| Contains more Vitamin B3Vitamin B3 | +36139.1% |
| Contains more Vitamin B6Vitamin B6 | +14844.4% |
| Contains more FolateFolate | +22600% |
| Contains more CholineCholine | +344.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more FatsFats | +56.8% |
| Contains more WaterWater | +249.3% |
| Contains more ProteinProtein | +12887.5% |
| Contains more CarbsCarbs | +2757.1% |
| Contains more OtherOther | +58.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
15.189 g
Monounsaturated fat:
Mono. Fat
38.877 g
Polyunsaturated fat:
Poly. Fat
24.302 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Mono. FatMonounsaturated fat | +109.8% |
| Contains less Sat. FatSaturated fat | -70.7% |
~equal in
Polyunsaturated fat
~23.137g
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 | |
|
DV% diff. |
| Copper | 0mg | 1.8mg | 200% |
| Vitamin E | 9mg | 35.17mg | 174% |
| Vitamin B1 | 0.01mg | 1.48mg | 123% |
| Vitamin B6 | 0.009mg | 1.345mg | 103% |
| Selenium | 0µg | 53µg | 96% |
| Phosphorus | 5mg | 660mg | 94% |
| Vitamin A | 819µg | 3µg | 91% |
| Manganese | 1.95mg | 85% | |
| Vitamin K | 93µg | 0µg | 78% |
| Magnesium | 3mg | 325mg | 77% |
| Iron | 0.06mg | 5.25mg | 65% |
| Folate | 1µg | 227µg | 57% |
| Vitamin B3 | 0.023mg | 8.335mg | 52% |
| Monounsaturated fat | 38.877g | 18.528g | 51% |
| Saturated fat | 15.189g | 4.455g | 49% |
| Zinc | 0mg | 5mg | 45% |
| Fats | 80.71g | 51.46g | 45% |
| Protein | 0.16g | 20.78g | 41% |
| Fiber | 0g | 8.6g | 34% |
| Vitamin B2 | 0.037mg | 0.355mg | 24% |
| Vitamin B5 | 1.13mg | 23% | |
| Potassium | 18mg | 645mg | 18% |
| Choline | 12.4mg | 55.1mg | 8% |
| Polyunsaturated fat | 24.302g | 23.137g | 8% |
| Calcium | 3mg | 78mg | 8% |
| Calories | 717kcal | 584kcal | 7% |
| Carbs | 0.7g | 20g | 6% |
| Vitamin B12 | 0.1µg | 0µg | 4% |
| Vitamin C | 0.2mg | 1.4mg | 1% |
| Net carbs | 0.7g | 11.4g | N/A |
| Sugar | 0g | 2.62g | N/A |
| Sodium | 2mg | 9mg | 0% |
| Trans fat | 14.89g | N/A | |
| 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 |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
146%
Minerals Daily Need Coverage Score
1%
207%
Comparison summary
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 10.734g)
Which food is richer in vitamins?
Sunflower seeds 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?
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The foods are relatively equal in Cholesterol (0 mg)