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  6. Pork Meat vs. Sunflower seeds

Pork Meat vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between pork Meat and sunflower seeds?

  • Sunflower seeds are richer than pork Meat in vitamin E, copper, manganese, magnesium, folate, phosphorus, iron, vitamin B6, vitamin B1, and fiber.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • The glycemic index of pork Meat is lower.

We used Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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 +1020.7%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +53.2%
Contains more IronIron +356.5%
Contains more CopperCopper +1521.6%
Contains more ZincZinc +106.6%
Contains more PhosphorusPhosphorus +147.2%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +38.7%

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 0% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +61.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +43862.5%
Contains more Vitamin B1Vitamin B1 +55.8%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +82%
Contains more FolateFolate +∞%
~equal in Vitamin B2 ~0.355mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork Meat Sunflower seeds DV% diff.
Vitamin E 0.08mg 35.17mg 234%
Copper 0.111mg 1.8mg 188%
Polyunsaturated fat 0.506g 23.137g 151%
Manganese 0.013mg 1.95mg 84%
Fats 3.51g 51.46g 74%
Magnesium 29mg 325mg 70%
Folate 0µg 227µg 57%
Phosphorus 267mg 660mg 56%
Iron 1.15mg 5.25mg 51%
Vitamin B6 0.739mg 1.345mg 47%
Vitamin B1 0.95mg 1.48mg 44%
Monounsaturated fat 1.334g 18.528g 43%
Fiber 0g 8.6g 34%
Selenium 38.2µg 53µg 27%
Vitamin B12 0.57µg 0µg 24%
Cholesterol 73mg 0mg 24%
Zinc 2.42mg 5mg 23%
Calories 143kcal 584kcal 22%
Saturated fat 1.198g 4.455g 15%
Protein 26.17g 20.78g 11%
Calcium 6mg 78mg 7%
Potassium 421mg 645mg 7%
Carbs 0g 20g 7%
Vitamin B3 7.432mg 8.335mg 6%
Choline 88.9mg 55.1mg 6%
Vitamin B2 0.387mg 0.355mg 2%
Vitamin B5 1.012mg 1.13mg 2%
Sodium 57mg 9mg 2%
Vitamin C 0mg 1.4mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 10IU 0IU 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.033g N/A
Tryptophan 0.275mg 0.348mg 0%
Threonine 1.175mg 0.928mg 0%
Isoleucine 1.288mg 1.139mg 0%
Leucine 2.229mg 1.659mg 0%
Lysine 2.427mg 0.937mg 0%
Methionine 0.721mg 0.494mg 0%
Phenylalanine 1.1mg 1.169mg 0%
Valine 1.367mg 1.315mg 0%
Histidine 1.13mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g 0g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 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 ProteinProtein +25.9%
Contains more WaterWater +1368.3%
Contains more FatsFats +1366.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +248.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 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 -73.1%
Contains more Mono. FatMonounsaturated fat +1288.9%
Contains more Poly. FatPolyunsaturated fat +4472.5%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.