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  6. Marmalade vs. Sunflower seeds

Marmalade vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are marmalade and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than marmalade.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index (20) than marmalade (43).

Marmalade, orange and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Marmalade 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 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 +16150%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +1643.2%
Contains more IronIron +3400%
Contains more CopperCopper +1900%
Contains more ZincZinc +12400%
Contains more PhosphorusPhosphorus +16400%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +9650%
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
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 +242.9%
Contains more Vitamin EVitamin E +58516.7%
Contains more Vitamin B1Vitamin B1 +29500%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +15928.8%
Contains more Vitamin B5Vitamin B5 +7433.3%
Contains more Vitamin B6Vitamin B6 +6978.9%
Contains more FolateFolate +2422.2%
Contains more CholineCholine +1736.7%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Marmalade Sunflower seeds DV% diff.
Vitamin E 0.06mg 35.17mg 234%
Copper 0.09mg 1.8mg 190%
Polyunsaturated fat 0g 23.137g 154%
Vitamin B1 0.005mg 1.48mg 123%
Vitamin B6 0.019mg 1.345mg 102%
Selenium 0.6µg 53µg 95%
Phosphorus 4mg 660mg 94%
Manganese 0.02mg 1.95mg 84%
Fats 0g 51.46g 79%
Magnesium 2mg 325mg 77%
Iron 0.15mg 5.25mg 64%
Folate 9µg 227µg 55%
Vitamin B3 0.052mg 8.335mg 52%
Monounsaturated fat 0g 18.528g 46%
Zinc 0.04mg 5mg 45%
Protein 0.3g 20.78g 41%
Fiber 0.7g 8.6g 32%
Vitamin B2 0.025mg 0.355mg 25%
Vitamin B5 0.015mg 1.13mg 22%
Saturated fat 0g 4.455g 20%
Potassium 37mg 645mg 18%
Calories 246kcal 584kcal 17%
Carbs 66.3g 20g 15%
Choline 3mg 55.1mg 9%
Calcium 38mg 78mg 4%
Vitamin C 4.8mg 1.4mg 4%
Sodium 56mg 9mg 2%
Net carbs 65.6g 11.4g N/A
Sugar 60g 2.62g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.003mg 0.348mg 0%
Threonine 0.005mg 0.928mg 0%
Isoleucine 0.008mg 1.139mg 0%
Leucine 0.007mg 1.659mg 0%
Lysine 0.015mg 0.937mg 0%
Methionine 0.006mg 0.494mg 0%
Phenylalanine 0.01mg 1.169mg 0%
Valine 0.013mg 1.315mg 0%
Histidine 0.006mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 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 CarbsCarbs +231.5%
Contains more WaterWater +601.9%
Contains more ProteinProtein +6826.7%
Contains more FatsFats +∞%
Contains more OtherOther +1415%

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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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.