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  6. Minestrone vs. Sunflower seeds

Minestrone vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between minestrone and sunflower seeds?

  • Minestrone has less copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, folate, vitamin B3, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 194% higher.
  • Sunflower seeds have a lower glycemic index than minestrone.

We used Soup, minestrone, canned, prepared with equal volume water and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 +10733.3%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +396.2%
Contains more IronIron +1281.6%
Contains more CopperCopper +3429.4%
Contains more ZincZinc +1512.9%
Contains more PhosphorusPhosphorus +2769.6%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +1182.9%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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 +1533.3%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin B1Vitamin B1 +6627.3%
Contains more Vitamin B2Vitamin B2 +1872.2%
Contains more Vitamin B3Vitamin B3 +2031.7%
Contains more Vitamin B5Vitamin B5 +707.1%
Contains more Vitamin B6Vitamin B6 +3180.5%
Contains more FolateFolate +1413.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.051mg 1.8mg 194%
Polyunsaturated fat 0.46g 23.137g 151%
Vitamin B1 0.022mg 1.48mg 122%
Vitamin B6 0.041mg 1.345mg 100%
Selenium 53µg 96%
Phosphorus 23mg 660mg 91%
Manganese 0.152mg 1.95mg 78%
Fats 1.04g 51.46g 78%
Magnesium 3mg 325mg 77%
Iron 0.38mg 5.25mg 61%
Folate 15µg 227µg 53%
Vitamin B3 0.391mg 8.335mg 50%
Monounsaturated fat 0.29g 18.528g 46%
Zinc 0.31mg 5mg 43%
Protein 1.77g 20.78g 38%
Fiber 0.4g 8.6g 33%
Calories 34kcal 584kcal 28%
Vitamin B2 0.018mg 0.355mg 26%
Vitamin B5 0.14mg 1.13mg 20%
Saturated fat 0.23g 4.455g 19%
Potassium 130mg 645mg 15%
Sodium 254mg 9mg 11%
Choline 55.1mg 10%
Calcium 14mg 78mg 6%
Vitamin A 49µg 3µg 5%
Carbs 4.66g 20g 5%
Vitamin C 0.5mg 1.4mg 1%
Net carbs 4.26g 11.4g N/A
Cholesterol 1mg 0mg 0%
Sugar 2.62g N/A
Tryptophan 0.013mg 0.348mg 0%
Threonine 0.043mg 0.928mg 0%
Isoleucine 0.054mg 1.139mg 0%
Leucine 0.098mg 1.659mg 0%
Lysine 0.076mg 0.937mg 0%
Methionine 0.018mg 0.494mg 0%
Phenylalanine 0.064mg 1.169mg 0%
Valine 0.074mg 1.315mg 0%
Histidine 0.03mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 WaterWater +1830.9%
Contains more ProteinProtein +1074%
Contains more FatsFats +4848.1%
Contains more CarbsCarbs +329.2%
Contains more OtherOther +152.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 -94.8%
Contains more Mono. FatMonounsaturated fat +6289%
Contains more Poly. FatPolyunsaturated fat +4929.8%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.