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  6. Mulberry vs. Sunflower seeds

Mulberry vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between mulberries and sunflower seeds?

  • Mulberries have less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, vitamin B3, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 229% higher.

We used Mulberries, raw and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Mulberry 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% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 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 +1705.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +232.5%
Contains more IronIron +183.8%
Contains more CopperCopper +2900%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +1636.8%
Contains more SeleniumSelenium +8733.3%
~equal in Sodium ~9mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 CVitamin C +2500%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +3942.5%
Contains more Vitamin B1Vitamin B1 +5003.4%
Contains more Vitamin B2Vitamin B2 +251.5%
Contains more Vitamin B3Vitamin B3 +1244.4%
Contains more Vitamin B6Vitamin B6 +2590%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +348%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Sunflower seeds DV% diff.
Vitamin E 0.87mg 35.17mg 229%
Copper 0.06mg 1.8mg 193%
Polyunsaturated fat 0.207g 23.137g 153%
Vitamin B1 0.029mg 1.48mg 121%
Vitamin B6 0.05mg 1.345mg 100%
Selenium 0.6µg 53µg 95%
Phosphorus 38mg 660mg 89%
Manganese 1.95mg 85%
Fats 0.39g 51.46g 79%
Magnesium 18mg 325mg 73%
Folate 6µg 227µg 55%
Vitamin B3 0.62mg 8.335mg 48%
Monounsaturated fat 0.041g 18.528g 46%
Zinc 0.12mg 5mg 44%
Iron 1.85mg 5.25mg 43%
Vitamin C 36.4mg 1.4mg 39%
Protein 1.44g 20.78g 39%
Fiber 1.7g 8.6g 28%
Calories 43kcal 584kcal 27%
Vitamin B5 1.13mg 23%
Vitamin B2 0.101mg 0.355mg 20%
Saturated fat 0.027g 4.455g 20%
Potassium 194mg 645mg 13%
Choline 12.3mg 55.1mg 8%
Vitamin K 7.8µg 0µg 7%
Calcium 39mg 78mg 4%
Carbs 9.8g 20g 3%
Net carbs 8.1g 11.4g N/A
Sugar 8.1g 2.62g N/A
Sodium 10mg 9mg 0%
Vitamin A 1µg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +1753.7%
Contains more ProteinProtein +1343.1%
Contains more FatsFats +13094.9%
Contains more CarbsCarbs +104.1%
Contains more OtherOther +339.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 -99.4%
Contains more Mono. FatMonounsaturated fat +45090.2%
Contains more Poly. FatPolyunsaturated fat +11077.3%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.