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Pork vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are Pork and Sunflower seeds different?

  • Sunflower seeds are higher than Pork in Vitamin E, Copper, Manganese, Magnesium, Vitamin B6, Phosphorus, Folate, Iron, Vitamin B1, and Fiber.
  • Sunflower seeds covers your daily need of Vitamin E 233% more than Pork.

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Pork 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.
Pork
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +1060.7%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +52.5%
Contains more IronIron +503.4%
Contains more CopperCopper +2365.8%
Contains more ZincZinc +109.2%
Contains more PhosphorusPhosphorus +168.3%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +21566.7%
Contains more SeleniumSelenium +17%

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.
Pork
3
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +70.4%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin AVitamin A +614.3%
Contains more Vitamin EVitamin E +12027.6%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B2Vitamin B2 +10.6%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin B6Vitamin B6 +189.9%
Contains more FolateFolate +4440%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +31.5%
Contains more WaterWater +1123.5%
Contains more FatsFats +269.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +240.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
0
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 -14.8%
Contains more Mono. FatMonounsaturated Fat +199.3%
Contains more Poly. FatPolyunsaturated fat +1828.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Sunflower seeds Opinion
Calories 242kcal 584kcal Sunflower seeds
Protein 27.32g 20.78g Pork
Fats 13.92g 51.46g Sunflower seeds
Vitamin C 0.6mg 1.4mg Sunflower seeds
Net carbs 0g 11.4g Sunflower seeds
Carbs 0g 20g Sunflower seeds
Cholesterol 80mg 0mg Sunflower seeds
Vitamin D 53IU 0IU Pork
Magnesium 28mg 325mg Sunflower seeds
Calcium 19mg 78mg Sunflower seeds
Potassium 423mg 645mg Sunflower seeds
Iron 0.87mg 5.25mg Sunflower seeds
Sugar 0g 2.62g Pork
Fiber 0g 8.6g Sunflower seeds
Copper 0.073mg 1.8mg Sunflower seeds
Zinc 2.39mg 5mg Sunflower seeds
Phosphorus 246mg 660mg Sunflower seeds
Sodium 62mg 9mg Sunflower seeds
Vitamin A 7IU 50IU Sunflower seeds
Vitamin A 2µg 3µg Sunflower seeds
Vitamin E 0.29mg 35.17mg Sunflower seeds
Vitamin D 1.3µg 0µg Pork
Manganese 0.009mg 1.95mg Sunflower seeds
Selenium 45.3µg 53µg Sunflower seeds
Vitamin B1 0.877mg 1.48mg Sunflower seeds
Vitamin B2 0.321mg 0.355mg Sunflower seeds
Vitamin B3 5.037mg 8.335mg Sunflower seeds
Vitamin B5 0.698mg 1.13mg Sunflower seeds
Vitamin B6 0.464mg 1.345mg Sunflower seeds
Vitamin B12 0.7µg 0µg Pork
Folate 5µg 227µg Sunflower seeds
Choline 93.9mg 55.1mg Pork
Saturated Fat 5.23g 4.455g Sunflower seeds
Monounsaturated Fat 6.19g 18.528g Sunflower seeds
Polyunsaturated fat 1.2g 23.137g Sunflower seeds
Tryptophan 0.338mg 0.348mg Sunflower seeds
Threonine 1.234mg 0.928mg Pork
Isoleucine 1.26mg 1.139mg Pork
Leucine 2.177mg 1.659mg Pork
Lysine 2.446mg 0.937mg Pork
Methionine 0.712mg 0.494mg Pork
Phenylalanine 1.086mg 1.169mg Sunflower seeds
Valine 1.473mg 1.315mg Pork
Histidine 1.067mg 0.632mg Pork
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
56%
Pork
146%
Sunflower seeds
Minerals Daily Need Coverage Score
55%
Pork
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 0.775g)
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
Pork is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 20)
Which food is cheaper?
Pork
Pork 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.