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Macadamia vs Sunflower seed - In-Depth Nutrition Comparison

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What are the differences between Macadamia and Sunflower seed?

  • Macadamia is higher in Manganese, yet Sunflower seed is higher in Vitamin E , Copper, Selenium, Vitamin B6, Phosphorus, Folate, Magnesium, and Vitamin B3.
  • Sunflower seed's daily need coverage for Vitamin E is 231% more.
  • Macadamia has 3 times more Saturated Fat than Sunflower seed. While Macadamia has 12.061g of Saturated Fat, Sunflower seed has only 4.455g.

We used Nuts, macadamia nuts, raw and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Macadamia vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -44.4%
Contains more Iron +42.3%
Contains more Potassium +75.3%
Contains more Magnesium +150%
Contains more Copper +138.1%
Contains more Zinc +284.6%
Contains more Phosphorus +251.1%
Equal in Calcium - 78
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains less Sodium -44.4%
Contains more Iron +42.3%
Contains more Potassium +75.3%
Contains more Magnesium +150%
Contains more Copper +138.1%
Contains more Zinc +284.6%
Contains more Phosphorus +251.1%
Equal in Calcium - 78

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +16.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +6413%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +119.1%
Contains more Vitamin B3 +237%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B6 +389.1%
Contains more Folate +1963.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin C +16.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +6413%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +119.1%
Contains more Vitamin B3 +237%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B6 +389.1%
Contains more Folate +1963.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Macadamia Sunflower seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Macadamia Sunflower seed Opinion
Calories 718kcal 584kcal Macadamia
Protein 7.91g 20.78g Sunflower seed
Fats 75.77g 51.46g Macadamia
Vitamin C 1.2mg 1.4mg Sunflower seed
Net carbs 5.22g 11.4g Sunflower seed
Carbs 13.82g 20g Sunflower seed
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.69mg 5.25mg Sunflower seed
Calcium 85mg 78mg Macadamia
Potassium 368mg 645mg Sunflower seed
Magnesium 130mg 325mg Sunflower seed
Sugar 4.57g 2.62g Sunflower seed
Fiber 8.6g 8.6g
Copper 0.756mg 1.8mg Sunflower seed
Zinc 1.3mg 5mg Sunflower seed
Starch 1.05g g Macadamia
Phosphorus 188mg 660mg Sunflower seed
Sodium 5mg 9mg Macadamia
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 0.54mg 35.17mg Sunflower seed
Vitamin D 0µg 0µg
Vitamin B1 1.195mg 1.48mg Sunflower seed
Vitamin B2 0.162mg 0.355mg Sunflower seed
Vitamin B3 2.473mg 8.335mg Sunflower seed
Vitamin B5 0.758mg 1.13mg Sunflower seed
Vitamin B6 0.275mg 1.345mg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Folate 11µg 227µg Sunflower seed
Trans Fat g g
Saturated Fat 12.061g 4.455g Sunflower seed
Monounsaturated Fat 58.877g 18.528g Macadamia
Polyunsaturated fat 1.502g 23.137g Sunflower seed
Tryptophan 0.067mg 0.348mg Sunflower seed
Threonine 0.37mg 0.928mg Sunflower seed
Isoleucine 0.314mg 1.139mg Sunflower seed
Leucine 0.602mg 1.659mg Sunflower seed
Lysine 0.018mg 0.937mg Sunflower seed
Methionine 0.023mg 0.494mg Sunflower seed
Phenylalanine 0.665mg 1.169mg Sunflower seed
Valine 0.363mg 1.315mg Sunflower seed
Histidine 0.195mg 0.632mg Sunflower seed
Fructose 0.07g g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Macadamia
156
Sunflower seed
Mineral Summary Score
82
Macadamia
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Macadamia
125%
Sunflower seed
Carbohydrates
14%
Macadamia
20%
Sunflower seed
Fats
350%
Macadamia
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 1.95g)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 7.606g)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Sunflower seed - 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.