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  6. Peppermint vs. Sunflower seeds

Peppermint vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between peppermint and sunflower seeds

  • Peppermint has more vitamin A and vitamin C; however, sunflower seeds are richer in copper, vitamin B1, vitamin B6, phosphorus, magnesium, vitamin B3, zinc, and manganese.
  • Sunflower seeds cover your daily copper needs 163% more than peppermint.
  • Sunflower seeds have 85 times less vitamin A than peppermint. Peppermint has 4248IU of vitamin A, while sunflower seeds have 50IU.
  • Peppermint has a higher glycemic index. The glycemic index of peppermint is 70, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Peppermint, fresh and Seeds, sunflower seed kernels, dried.

Infographic

Peppermint 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 57% 73% 50% 191% 110% 30% 31% 4% 153% 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 CalciumCalcium +211.5%
Contains more MagnesiumMagnesium +306.3%
Contains more PotassiumPotassium +13.4%
Contains more CopperCopper +447.1%
Contains more ZincZinc +350.5%
Contains more PhosphorusPhosphorus +804.1%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +65.8%
~equal in Iron ~5.25mg

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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 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 CVitamin C +2171.4%
Contains more Vitamin AVitamin A +6966.7%
Contains more Vitamin B1Vitamin B1 +1704.9%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B3Vitamin B3 +388.6%
Contains more Vitamin B5Vitamin B5 +234.3%
Contains more Vitamin B6Vitamin B6 +942.6%
Contains more FolateFolate +99.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Peppermint Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.329mg 1.8mg 163%
Polyunsaturated fat 0.508g 23.137g 151%
Vitamin B1 0.082mg 1.48mg 117%
Selenium 53µg 96%
Vitamin B6 0.129mg 1.345mg 94%
Phosphorus 73mg 660mg 84%
Fats 0.94g 51.46g 78%
Magnesium 80mg 325mg 58%
Monounsaturated fat 0.033g 18.528g 46%
Vitamin B3 1.706mg 8.335mg 41%
Zinc 1.11mg 5mg 35%
Vitamin C 31.8mg 1.4mg 34%
Protein 3.75g 20.78g 34%
Manganese 1.176mg 1.95mg 34%
Folate 114µg 227µg 28%
Calories 70kcal 584kcal 26%
Vitamin A 212µg 3µg 23%
Saturated fat 0.246g 4.455g 19%
Calcium 243mg 78mg 17%
Vitamin B5 0.338mg 1.13mg 16%
Choline 55.1mg 10%
Vitamin B2 0.266mg 0.355mg 7%
Carbs 14.89g 20g 2%
Potassium 569mg 645mg 2%
Iron 5.08mg 5.25mg 2%
Fiber 8g 8.6g 2%
Sodium 31mg 9mg 1%
Net carbs 6.89g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.058mg 0.348mg 0%
Threonine 0.154mg 0.928mg 0%
Isoleucine 0.154mg 1.139mg 0%
Leucine 0.281mg 1.659mg 0%
Lysine 0.161mg 0.937mg 0%
Methionine 0.053mg 0.494mg 0%
Phenylalanine 0.191mg 1.169mg 0%
Valine 0.187mg 1.315mg 0%
Histidine 0.075mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 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 +1562.8%
Contains more ProteinProtein +454.1%
Contains more FatsFats +5374.5%
Contains more CarbsCarbs +34.3%
Contains more OtherOther +71.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 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 -94.5%
Contains more Mono. FatMonounsaturated fat +56045.5%
Contains more Poly. FatPolyunsaturated fat +4454.5%

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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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.