Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pineapple
  5. Compare
  6. Pineapple vs. Sunflower seed

Pineapple vs. Sunflower seed — In-Depth Nutrition Comparison

Compare

Important differences between Pineapple and Sunflower seed

  • Pineapple has more Vitamin C, however, Sunflower seed has more Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Magnesium, Iron, and Folate.
  • Sunflower seed's daily need coverage for Vitamin E is 234% more.
  • Pineapple has 34 times more Vitamin C than Sunflower seed. Pineapple has 47.8mg of Vitamin C, while Sunflower seed has 1.4mg.

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

Infographic

Pineapple vs Sunflower seed 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.
Pineapple
Pineapple
1
:
9
Sunflower seed
Sunflower seed
Contains less Sodium -88.9%
Contains more Calcium +500%
Contains more Iron +1710.3%
Contains more Magnesium +2608.3%
Contains more Phosphorus +8150%
Contains more Potassium +491.7%
Contains more Zinc +4066.7%
Contains more Copper +1536.4%
Contains more Manganese +110.4%
Contains more Selenium +52900%
Pineapple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 11% 9% 4% 10% 1% 4% 37% 121% 1%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains less Sodium -88.9%
Contains more Calcium +500%
Contains more Iron +1710.3%
Contains more Magnesium +2608.3%
Contains more Phosphorus +8150%
Contains more Potassium +491.7%
Contains more Zinc +4066.7%
Contains more Copper +1536.4%
Contains more Manganese +110.4%
Contains more Selenium +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.
Pineapple
Pineapple
3
:
7
Sunflower seed
Sunflower seed
Contains more Vitamin A +16%
Contains more Vitamin C +3314.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +175750%
Contains more Vitamin B1 +1773.4%
Contains more Vitamin B2 +1009.4%
Contains more Vitamin B3 +1567%
Contains more Vitamin B5 +430.5%
Contains more Vitamin B6 +1100.9%
Contains more Folate +1161.1%
Pineapple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +16%
Contains more Vitamin C +3314.3%
Contains more Vitamin K +∞%
Contains more Vitamin E +175750%
Contains more Vitamin B1 +1773.4%
Contains more Vitamin B2 +1009.4%
Contains more Vitamin B3 +1567%
Contains more Vitamin B5 +430.5%
Contains more Vitamin B6 +1100.9%
Contains more Folate +1161.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pineapple
Pineapple
1
:
4
Sunflower seed
Sunflower seed
Contains more Water +1718.2%
Contains more Protein +3748.1%
Contains more Fats +42783.3%
Contains more Carbs +52.4%
Contains more Other +1277.3%
Pineapple
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Sunflower seed
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 Water +1718.2%
Contains more Protein +3748.1%
Contains more Fats +42783.3%
Contains more Carbs +52.4%
Contains more Other +1277.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pineapple
Pineapple
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +142423.1%
Contains more Polyunsaturated fat +57742.5%
Pineapple
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +142423.1%
Contains more Polyunsaturated fat +57742.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pineapple
Pineapple
3
:
0
Sunflower seed
Sunflower seed
Contains more Sucrose +139.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Pineapple
61% 18% 22%
Starch: 0 g
Sucrose: 5.99 g
Glucose: 1.73 g
Fructose: 2.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +139.6%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pineapple Sunflower seed
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 Pineapple Sunflower seed Opinion
Net carbs 11.72g 11.4g Pineapple
Protein 0.54g 20.78g Sunflower seed
Fats 0.12g 51.46g Sunflower seed
Carbs 13.12g 20g Sunflower seed
Calories 50kcal 584kcal Sunflower seed
Fructose 2.12g Pineapple
Sugar 9.85g 2.62g Sunflower seed
Fiber 1.4g 8.6g Sunflower seed
Calcium 13mg 78mg Sunflower seed
Iron 0.29mg 5.25mg Sunflower seed
Magnesium 12mg 325mg Sunflower seed
Phosphorus 8mg 660mg Sunflower seed
Potassium 109mg 645mg Sunflower seed
Sodium 1mg 9mg Pineapple
Zinc 0.12mg 5mg Sunflower seed
Copper 0.11mg 1.8mg Sunflower seed
Manganese 0.927mg 1.95mg Sunflower seed
Selenium 0.1µg 53µg Sunflower seed
Vitamin A 58IU 50IU Pineapple
Vitamin A RAE 3µg 3µg
Vitamin E 0.02mg 35.17mg Sunflower seed
Vitamin C 47.8mg 1.4mg Pineapple
Vitamin B1 0.079mg 1.48mg Sunflower seed
Vitamin B2 0.032mg 0.355mg Sunflower seed
Vitamin B3 0.5mg 8.335mg Sunflower seed
Vitamin B5 0.213mg 1.13mg Sunflower seed
Vitamin B6 0.112mg 1.345mg Sunflower seed
Folate 18µg 227µg Sunflower seed
Vitamin K 0.7µg 0µg Pineapple
Tryptophan 0.005mg 0.348mg Sunflower seed
Threonine 0.019mg 0.928mg Sunflower seed
Isoleucine 0.019mg 1.139mg Sunflower seed
Leucine 0.024mg 1.659mg Sunflower seed
Lysine 0.026mg 0.937mg Sunflower seed
Methionine 0.012mg 0.494mg Sunflower seed
Phenylalanine 0.021mg 1.169mg Sunflower seed
Valine 0.024mg 1.315mg Sunflower seed
Histidine 0.01mg 0.632mg Sunflower seed
Saturated Fat 0.009g 4.455g Pineapple
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.013g 18.528g Sunflower seed
Polyunsaturated fat 0.04g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pineapple Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Pineapple
Pineapple vs Mango
Mango
Pineapple
Pineapple vs Orange
Orange
Pineapple
Pineapple vs Banana
Banana
Sunflower seed
Sunflower seed vs Sesame
Sesame
Sunflower seed
Sunflower seed vs Safflower
Safflower
Sunflower seed
Sunflower seed vs Seed
Seed

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
21%
Pineapple
156%
Sunflower seed
Minerals Daily Need Coverage Score
20%
Pineapple
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 7.23g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 46)
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?
Pineapple
Pineapple contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 4.446g)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $1)
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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.