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  6. Pork chop vs. Sunflower seeds

Pork chop vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between pork chop and sunflower seeds?

  • Pork chop has less vitamin E, copper, manganese, vitamin B1, magnesium, vitamin B6, phosphorus, folate, iron, and fiber than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Pork chop has a lower glycemic index than sunflower seeds.

We used Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
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 MagnesiumMagnesium +1525%
Contains more CalciumCalcium +39.3%
Contains more PotassiumPotassium +104.8%
Contains more IronIron +503.4%
Contains more CopperCopper +1614.3%
Contains more ZincZinc +58.7%
Contains more PhosphorusPhosphorus +173.9%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +19400%
Contains more SeleniumSelenium +45.6%

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 0% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
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 AVitamin A +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +22.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16647.6%
Contains more Vitamin B1Vitamin B1 +202%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B6Vitamin B6 +175.1%
Contains more FolateFolate +∞%
~equal in Vitamin B3 ~8.335mg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 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 ProteinProtein +14.1%
Contains more WaterWater +1199.2%
Contains more FatsFats +258.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +531.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 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 more Mono. FatMonounsaturated fat +279.1%
Contains more Poly. FatPolyunsaturated fat +1121.6%
~equal in Saturated fat ~4.455g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork chop Sunflower seeds DV% diff.
Vitamin E 0.21mg 35.17mg 233%
Copper 0.105mg 1.8mg 188%
Polyunsaturated fat 1.894g 23.137g 142%
Manganese 0.01mg 1.95mg 84%
Vitamin B1 0.49mg 1.48mg 83%
Magnesium 20mg 325mg 73%
Vitamin B6 0.489mg 1.345mg 66%
Phosphorus 241mg 660mg 60%
Fats 14.35g 51.46g 57%
Folate 0µg 227µg 57%
Iron 0.87mg 5.25mg 55%
Fiber 0g 8.6g 34%
Monounsaturated fat 4.887g 18.528g 34%
Selenium 36.4µg 53µg 30%
Vitamin B12 0.66µg 0µg 28%
Cholesterol 78mg 0mg 26%
Calories 231kcal 584kcal 18%
Zinc 3.15mg 5mg 17%
Potassium 315mg 645mg 10%
Carbs 0g 20g 7%
Protein 23.72g 20.78g 6%
Vitamin D 40IU 0IU 5%
Vitamin D 1µg 0µg 5%
Vitamin B3 7.927mg 8.335mg 3%
Vitamin B2 0.313mg 0.355mg 3%
Sodium 74mg 9mg 3%
Calcium 56mg 78mg 2%
Choline 67.5mg 55.1mg 2%
Vitamin C 0mg 1.4mg 2%
Vitamin B5 1.104mg 1.13mg 1%
Saturated fat 4.339g 4.455g 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 4µg 3µg 0%
Trans fat 0.066g N/A
Tryptophan 0.282mg 0.348mg 0%
Threonine 1.043mg 0.928mg 0%
Isoleucine 1.123mg 1.139mg 0%
Leucine 1.952mg 1.659mg 0%
Lysine 2.109mg 0.937mg 0%
Methionine 0.65mg 0.494mg 0%
Phenylalanine 0.985mg 1.169mg 0%
Valine 1.2mg 1.315mg 0%
Histidine 0.965mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g 0g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork chop 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
51%
Pork chop
146%
Sunflower seeds
Minerals Daily Need Coverage Score
53%
Pork chop
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 65mg)
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?
Pork chop
Pork chop is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Pork chop
Pork chop is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 20)
Which food is cheaper?
Pork chop
Pork chop is cheaper (difference - $0.8)

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.