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Potato vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are potatoes and sunflower seeds different?

  • Sunflower seeds are higher than potatoes in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than potatoes.
  • Potatoes have a higher glycemic index (86) than sunflower seeds (20).

Potatoes, flesh and skin, raw and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Potato 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.
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 -33.3%
Contains more MagnesiumMagnesium +1313%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +51.8%
Contains more IronIron +548.1%
Contains more CopperCopper +1536.4%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +1057.9%
Contains more ManganeseManganese +875%
Contains more SeleniumSelenium +13150%

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.
Potato
2
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 +1307.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +1727.2%
Contains more Vitamin B2Vitamin B2 +1009.4%
Contains more Vitamin B3Vitamin B3 +685.6%
Contains more Vitamin B5Vitamin B5 +283.1%
Contains more Vitamin B6Vitamin B6 +351.3%
Contains more FolateFolate +1413.3%
Contains more CholineCholine +355.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +1575.5%
Contains more ProteinProtein +913.7%
Contains more FatsFats +57077.8%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +170.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.4%
Contains more Mono. FatMonounsaturated fat +926300%
Contains more Poly. FatPolyunsaturated fat +54988.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
3
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +1370.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Sunflower seeds
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar 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 Potato Sunflower seeds DV% diff.
Vitamin E 0.01mg 35.17mg 234%
Copper 0.11mg 1.8mg 188%
Polyunsaturated fat 0.042g 23.137g 154%
Vitamin B1 0.081mg 1.48mg 117%
Selenium 0.4µg 53µg 96%
Phosphorus 57mg 660mg 86%
Vitamin B6 0.298mg 1.345mg 81%
Fats 0.09g 51.46g 79%
Manganese 0.2mg 1.95mg 76%
Magnesium 23mg 325mg 72%
Iron 0.81mg 5.25mg 56%
Folate 15µg 227µg 53%
Monounsaturated fat 0.002g 18.528g 46%
Vitamin B3 1.061mg 8.335mg 45%
Zinc 0.3mg 5mg 43%
Protein 2.05g 20.78g 37%
Fiber 2.1g 8.6g 26%
Vitamin B2 0.032mg 0.355mg 25%
Calories 77kcal 584kcal 25%
Saturated fat 0.025g 4.455g 20%
Vitamin C 19.7mg 1.4mg 20%
Vitamin B5 0.295mg 1.13mg 17%
Choline 12.1mg 55.1mg 8%
Calcium 12mg 78mg 7%
Starch 15.29g 6%
Potassium 425mg 645mg 6%
Vitamin K 2µg 0µg 2%
Carbs 17.49g 20g 1%
Net carbs 15.39g 11.4g N/A
Sugar 0.82g 2.62g N/A
Sodium 6mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.021mg 0.348mg 0%
Threonine 0.067mg 0.928mg 0%
Isoleucine 0.066mg 1.139mg 0%
Leucine 0.098mg 1.659mg 0%
Lysine 0.107mg 0.937mg 0%
Methionine 0.032mg 0.494mg 0%
Phenylalanine 0.081mg 1.169mg 0%
Valine 0.103mg 1.315mg 0%
Histidine 0.035mg 0.632mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Potato
146%
Sunflower seeds
Minerals Daily Need Coverage Score
19%
Potato
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 4.43g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.4)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.