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  6. Orange juice vs. Sunflower seeds

Orange juice vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between orange juice and sunflower seeds

  • Orange juice has more vitamin C; however, sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Orange juice has 36 times more vitamin C than sunflower seeds. Orange juice has 50mg of vitamin C, while sunflower seeds have 1.4mg.
  • Orange juice has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Orange juice, raw and Seeds, sunflower seed kernels, dried.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 -88.9%
Contains more MagnesiumMagnesium +2854.5%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +222.5%
Contains more IronIron +2525%
Contains more CopperCopper +3990.9%
Contains more ZincZinc +9900%
Contains more PhosphorusPhosphorus +3782.4%
Contains more ManganeseManganese +13828.6%
Contains more SeleniumSelenium +52900%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +3471.4%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +87825%
Contains more Vitamin B1Vitamin B1 +1544.4%
Contains more Vitamin B2Vitamin B2 +1083.3%
Contains more Vitamin B3Vitamin B3 +1983.8%
Contains more Vitamin B5Vitamin B5 +494.7%
Contains more Vitamin B6Vitamin B6 +3262.5%
Contains more FolateFolate +656.7%
Contains more CholineCholine +788.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +1766.8%
Contains more ProteinProtein +2868.6%
Contains more FatsFats +25630%
Contains more CarbsCarbs +92.3%
Contains more OtherOther +657.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -99.5%
Contains more Mono. FatMonounsaturated fat +51366.7%
Contains more Poly. FatPolyunsaturated fat +57742.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Sunflower seeds DV% diff.
Vitamin E 0.04mg 35.17mg 234%
Copper 0.044mg 1.8mg 195%
Polyunsaturated fat 0.04g 23.137g 154%
Vitamin B1 0.09mg 1.48mg 116%
Vitamin B6 0.04mg 1.345mg 100%
Selenium 0.1µg 53µg 96%
Phosphorus 17mg 660mg 92%
Manganese 0.014mg 1.95mg 84%
Fats 0.2g 51.46g 79%
Magnesium 11mg 325mg 75%
Iron 0.2mg 5.25mg 63%
Vitamin C 50mg 1.4mg 54%
Vitamin B3 0.4mg 8.335mg 50%
Folate 30µg 227µg 49%
Monounsaturated fat 0.036g 18.528g 46%
Zinc 0.05mg 5mg 45%
Protein 0.7g 20.78g 40%
Fiber 0.2g 8.6g 34%
Calories 45kcal 584kcal 27%
Vitamin B2 0.03mg 0.355mg 25%
Saturated fat 0.024g 4.455g 20%
Vitamin B5 0.19mg 1.13mg 19%
Potassium 200mg 645mg 13%
Choline 6.2mg 55.1mg 9%
Calcium 11mg 78mg 7%
Carbs 10.4g 20g 3%
Vitamin A 10µg 3µg 1%
Net carbs 10.2g 11.4g N/A
Sugar 8.4g 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.002mg 0.348mg 0%
Threonine 0.008mg 0.928mg 0%
Isoleucine 0.008mg 1.139mg 0%
Leucine 0.013mg 1.659mg 0%
Lysine 0.009mg 0.937mg 0%
Methionine 0.003mg 0.494mg 0%
Phenylalanine 0.009mg 1.169mg 0%
Valine 0.011mg 1.315mg 0%
Histidine 0.003mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
20%
Orange juice
146%
Sunflower seeds
Minerals Daily Need Coverage Score
6%
Orange juice
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 5.78g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 30)
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 contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 4.431g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.