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Meatball vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are meatball and sunflower seeds different?

  • Meatball is richer in vitamin B12, while sunflower seeds are higher in vitamin E, copper, selenium, vitamin B6, magnesium, vitamin B1, phosphorus, iron, and folate.
  • Sunflower seeds cover your daily need for vitamin E, 223% more than meatball.
  • Sunflower seeds have a higher glycemic index (20) than meatball (0).

Meatballs, meatless and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Meatball 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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
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 +1705.6%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +143.1%
Contains more CopperCopper +155%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +91.9%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +6525%

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% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 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 B12Vitamin B12 +∞%
Contains more CholineCholine +60.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1932.9%
Contains more Vitamin B1Vitamin B1 +57.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +233.4%
Contains more Vitamin B5Vitamin B5 +126%
Contains more Vitamin B6Vitamin B6 +572.5%
Contains more FolateFolate +191%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 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 WaterWater +1126.2%
Contains more OtherOther +32%
Contains more FatsFats +471.8%
Contains more CarbsCarbs +150%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 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 -68%
Contains more Mono. FatMonounsaturated fat +746.8%
Contains more Poly. FatPolyunsaturated fat +395.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Meatball Sunflower seeds
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Meatball Sunflower seeds DV% diff.
Vitamin E 1.73mg 35.17mg 223%
Polyunsaturated fat 4.666g 23.137g 123%
Copper 0.706mg 1.8mg 122%
Selenium 0.8µg 53µg 95%
Vitamin B6 0.2mg 1.345mg 88%
Manganese 1.95mg 85%
Magnesium 18mg 325mg 73%
Fats 9g 51.46g 65%
Vitamin B12 1.5µg 0µg 63%
Phosphorus 344mg 660mg 45%
Vitamin B1 0.938mg 1.48mg 45%
Monounsaturated fat 2.188g 18.528g 41%
Iron 2.16mg 5.25mg 39%
Folate 78µg 227µg 37%
Vitamin B3 2.5mg 8.335mg 36%
Zinc 1.8mg 5mg 29%
Sodium 550mg 9mg 24%
Calories 197kcal 584kcal 19%
Fiber 4.6g 8.6g 16%
Saturated fat 1.425g 4.455g 14%
Potassium 180mg 645mg 14%
Vitamin B5 0.5mg 1.13mg 13%
Vitamin B2 0.213mg 0.355mg 11%
Choline 88.4mg 55.1mg 6%
Calcium 25mg 78mg 5%
Carbs 8g 20g 4%
Vitamin C 0mg 1.4mg 2%
Protein 21g 20.78g 0%
Net carbs 3.4g 11.4g N/A
Sugar 1.25g 2.62g N/A
Vitamin A 0µg 3µg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meatball Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
57%
Meatball
146%
Sunflower seeds
Minerals Daily Need Coverage Score
63%
Meatball
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 541mg)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Meatball
Meatball is lower in Sugar (difference - 1.37g)
Which food is lower in Saturated fat?
Meatball
Meatball is lower in Saturated fat (difference - 3.03g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 20)
Which food is cheaper?
Meatball
Meatball is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.