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  6. Oats vs. Sunflower seeds

Oats vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between oats and sunflower seeds

  • Oats are richer in manganese, yet sunflower seeds are richer in copper, vitamin B6, vitamin B1, vitamin B3, folate, magnesium, phosphorus, and vitamin B2.
  • Daily need coverage for copper for sunflower seeds is 130% higher.
  • Oats contain 3 times more manganese than sunflower seeds. Oats contain 4.916mg of manganese, while sunflower seeds contain 1.95mg.
  • Oats contain less saturated fat.
  • Sunflower seeds have a lower glycemic index than oats.

Food types used in this article are Oats and Seeds, sunflower seed kernels, dried.

Infographic

Oats 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.
Oats
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 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 less SodiumSodium -77.8%
Contains more ManganeseManganese +152.1%
Contains more MagnesiumMagnesium +83.6%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +50.3%
Contains more IronIron +11.2%
Contains more CopperCopper +187.5%
Contains more ZincZinc +25.9%
Contains more PhosphorusPhosphorus +26.2%

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.
Oats
Oats
1
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 B5Vitamin B5 +19.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +94%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B3Vitamin B3 +767.3%
Contains more Vitamin B6Vitamin B6 +1030.3%
Contains more FolateFolate +305.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 2.535g 23.137g 137%
Copper 0.626mg 1.8mg 130%
Manganese 4.916mg 1.95mg 129%
Selenium 53µg 96%
Vitamin B6 0.119mg 1.345mg 94%
Fats 6.9g 51.46g 69%
Vitamin B1 0.763mg 1.48mg 60%
Vitamin B3 0.961mg 8.335mg 46%
Folate 56µg 227µg 43%
Monounsaturated fat 2.178g 18.528g 41%
Magnesium 177mg 325mg 35%
Phosphorus 523mg 660mg 20%
Vitamin B2 0.139mg 0.355mg 17%
Saturated fat 1.217g 4.455g 15%
Carbs 66.27g 20g 15%
Choline 55.1mg 10%
Calories 389kcal 584kcal 10%
Zinc 3.97mg 5mg 9%
Protein 16.89g 20.78g 8%
Fiber 10.6g 8.6g 8%
Iron 4.72mg 5.25mg 7%
Potassium 429mg 645mg 6%
Vitamin B5 1.349mg 1.13mg 4%
Vitamin C 0mg 1.4mg 2%
Calcium 54mg 78mg 2%
Net carbs 55.67g 11.4g N/A
Sugar 2.62g N/A
Sodium 2mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.234mg 0.348mg 0%
Threonine 0.575mg 0.928mg 0%
Isoleucine 0.694mg 1.139mg 0%
Leucine 1.284mg 1.659mg 0%
Lysine 0.701mg 0.937mg 0%
Methionine 0.312mg 0.494mg 0%
Phenylalanine 0.895mg 1.169mg 0%
Valine 0.937mg 1.315mg 0%
Histidine 0.405mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 CarbsCarbs +231.4%
Contains more WaterWater +73.8%
Contains more ProteinProtein +23%
Contains more FatsFats +645.8%
Contains more OtherOther +76.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -72.7%
Contains more Mono. FatMonounsaturated fat +750.7%
Contains more Poly. FatPolyunsaturated fat +812.7%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.