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Milk vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are milk and sunflower seeds different?

  • Sunflower seeds are higher than milk in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, iron, and folate.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than milk.
  • Milk has a higher glycemic index (31) than sunflower seeds (20).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Milk vs Sunflower seeds 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.
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 CalciumCalcium +60.3%
Contains more MagnesiumMagnesium +2854.5%
Contains more PotassiumPotassium +330%
Contains more IronIron +17400%
Contains more CopperCopper +17900%
Contains more ZincZinc +1090.5%
Contains more PhosphorusPhosphorus +594.7%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +64900%
Contains more SeleniumSelenium +1506.1%

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.
Milk
4
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 AVitamin A +1833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +91.9%
Contains more Vitamin B3Vitamin B3 +8862.4%
Contains more Vitamin B5Vitamin B5 +213%
Contains more Vitamin B6Vitamin B6 +3535.1%
Contains more FolateFolate +4440%
Contains more CholineCholine +211.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +1801.1%
Contains more ProteinProtein +516.6%
Contains more FatsFats +5205.2%
Contains more CarbsCarbs +300.8%
Contains more OtherOther +304%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -85.8%
Contains more Mono. FatMonounsaturated fat +6588.8%
Contains more Poly. FatPolyunsaturated fat +66005.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Sunflower seeds DV% diff.
Vitamin E 0.01mg 35.17mg 234%
Copper 0.01mg 1.8mg 199%
Polyunsaturated fat 0.035g 23.137g 154%
Vitamin B1 0.02mg 1.48mg 122%
Vitamin B6 0.037mg 1.345mg 101%
Selenium 3.3µg 53µg 90%
Manganese 0.003mg 1.95mg 85%
Phosphorus 95mg 660mg 81%
Fats 0.97g 51.46g 78%
Magnesium 11mg 325mg 75%
Iron 0.03mg 5.25mg 65%
Folate 5µg 227µg 56%
Vitamin B3 0.093mg 8.335mg 52%
Monounsaturated fat 0.277g 18.528g 46%
Zinc 0.42mg 5mg 42%
Protein 3.37g 20.78g 35%
Fiber 0g 8.6g 34%
Calories 42kcal 584kcal 27%
Vitamin B12 0.47µg 0µg 20%
Saturated fat 0.633g 4.455g 17%
Potassium 150mg 645mg 15%
Vitamin B5 0.361mg 1.13mg 15%
Vitamin B2 0.185mg 0.355mg 13%
Choline 17.7mg 55.1mg 7%
Vitamin A 58µg 3µg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 48IU 0IU 6%
Calcium 125mg 78mg 5%
Carbs 4.99g 20g 5%
Cholesterol 5mg 0mg 2%
Sodium 44mg 9mg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 4.99g 11.4g N/A
Sugar 5.2g 2.62g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.043mg 0.348mg 0%
Threonine 0.143mg 0.928mg 0%
Isoleucine 0.174mg 1.139mg 0%
Leucine 0.319mg 1.659mg 0%
Lysine 0.282mg 0.937mg 0%
Methionine 0.088mg 0.494mg 0%
Phenylalanine 0.174mg 1.169mg 0%
Valine 0.22mg 1.315mg 0%
Histidine 0.101mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

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

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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
15%
Milk
146%
Sunflower seeds
Minerals Daily Need Coverage Score
14%
Milk
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 3.822g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.