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Persimmon vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between persimmon and sunflower seeds

  • Persimmon has more vitamin C, while sunflower seeds have more phosphorus, iron, potassium, and calcium.
  • Sunflower seeds' daily need coverage for phosphorus is 91% higher.
  • Sunflower seeds contain 47 times less vitamin C than persimmon. Persimmon contains 66mg of vitamin C, while sunflower seeds contain 1.4mg.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of persimmon is 61.

The food types used in this comparison are Persimmons, native, raw and Seeds, sunflower seed kernels, dried.

Infographic

Persimmon 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 0% 8.1% 27% 94% 0% 0% 11% 0.13% 0% 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 -88.9%
Contains more CalciumCalcium +188.9%
Contains more PotassiumPotassium +108.1%
Contains more IronIron +110%
Contains more PhosphorusPhosphorus +2438.5%

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 220% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 +4614.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
34% 64%
Protein: 0.8 g
Fats: 0.4 g
Carbs: 33.5 g
Water: 64.4 g
Other: 0.9 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 +67.5%
Contains more WaterWater +1261.5%
Contains more ProteinProtein +2497.5%
Contains more FatsFats +12765%
Contains more OtherOther +236.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Persimmon Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 200%
Polyunsaturated fat 23.137g 154%
Vitamin B1 1.48mg 123%
Vitamin B6 1.345mg 103%
Selenium 53µg 96%
Phosphorus 26mg 660mg 91%
Manganese 1.95mg 85%
Fats 0.4g 51.46g 79%
Magnesium 325mg 77%
Vitamin C 66mg 1.4mg 72%
Folate 227µg 57%
Vitamin B3 8.335mg 52%
Monounsaturated fat 18.528g 46%
Zinc 5mg 45%
Protein 0.8g 20.78g 40%
Iron 2.5mg 5.25mg 34%
Fiber 8.6g 34%
Vitamin B2 0.355mg 27%
Vitamin B5 1.13mg 23%
Calories 127kcal 584kcal 23%
Saturated fat 4.455g 20%
Potassium 310mg 645mg 10%
Choline 55.1mg 10%
Calcium 27mg 78mg 5%
Carbs 33.5g 20g 5%
Net carbs 33.5g 11.4g N/A
Sugar 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin A 3µg 0%
Tryptophan 0.014mg 0.348mg 0%
Threonine 0.041mg 0.928mg 0%
Isoleucine 0.035mg 1.139mg 0%
Leucine 0.058mg 1.659mg 0%
Lysine 0.045mg 0.937mg 0%
Methionine 0.007mg 0.494mg 0%
Phenylalanine 0.036mg 1.169mg 0%
Valine 0.042mg 1.315mg 0%
Histidine 0.016mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Persimmon 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
17%
Persimmon
146%
Sunflower seeds
Minerals Daily Need Coverage Score
14%
Persimmon
207%
Sunflower seeds

Comparison summary

Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 41)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
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 is lower in Sugar?
Persimmon
Persimmon is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Persimmon
Persimmon contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Persimmon
Persimmon is lower in Saturated fat (difference - 4.455g)
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. Persimmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169943/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.