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  6. Powdered milk vs. Sunflower seeds

Powdered milk vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are powdered milk and sunflower seeds different?

  • Powdered milk is richer in vitamin B12, calcium, and vitamin B2, while sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, vitamin B6, and selenium.
  • Sunflower seeds cover your daily need for vitamin E, 231% more than powdered milk.
  • Sunflower seeds are lower in saturated fat.
  • Powdered milk has a higher glycemic index (32) than sunflower seeds (20).

Milk, dry, whole, without added vitamin D and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 CalciumCalcium +1069.2%
Contains more PotassiumPotassium +106.2%
Contains more PhosphorusPhosphorus +17.6%
Contains more MagnesiumMagnesium +282.4%
Contains more IronIron +1017%
Contains more CopperCopper +2150%
Contains more ZincZinc +49.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +4775%
Contains more SeleniumSelenium +225.2%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 +514.3%
Contains more Vitamin AVitamin A +8500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +239.4%
Contains more Vitamin B5Vitamin B5 +101%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +113.1%
Contains more Vitamin EVitamin E +5963.8%
Contains more Vitamin B1Vitamin B1 +423%
Contains more Vitamin B3Vitamin B3 +1190.2%
Contains more Vitamin B6Vitamin B6 +345.4%
Contains more FolateFolate +513.5%

All nutrients comparison - raw data values

Nutrient Powdered milk Sunflower seeds DV% diff.
Vitamin E 0.58mg 35.17mg 231%
Copper 0.08mg 1.8mg 191%
Polyunsaturated fat 0.665g 23.137g 150%
Vitamin B12 3.25µg 0µg 135%
Vitamin B1 0.283mg 1.48mg 100%
Manganese 0.04mg 1.95mg 83%
Calcium 912mg 78mg 83%
Vitamin B6 0.302mg 1.345mg 80%
Selenium 16.3µg 53µg 67%
Vitamin B2 1.205mg 0.355mg 65%
Iron 0.47mg 5.25mg 60%
Magnesium 85mg 325mg 57%
Saturated fat 16.742g 4.455g 56%
Folate 37µg 227µg 48%
Vitamin B3 0.646mg 8.335mg 48%
Fats 26.71g 51.46g 38%
Fiber 0g 8.6g 34%
Cholesterol 97mg 0mg 32%
Vitamin A 258µg 3µg 28%
Monounsaturated fat 7.924g 18.528g 27%
Vitamin B5 2.271mg 1.13mg 23%
Potassium 1330mg 645mg 20%
Phosphorus 776mg 660mg 17%
Sodium 371mg 9mg 16%
Zinc 3.34mg 5mg 15%
Protein 26.32g 20.78g 11%
Choline 117.4mg 55.1mg 11%
Vitamin C 8.6mg 1.4mg 8%
Carbs 38.42g 20g 6%
Calories 496kcal 584kcal 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.2µg 0µg 2%
Net carbs 38.42g 11.4g N/A
Sugar 38.42g 2.62g N/A
Tryptophan 0.371mg 0.348mg 0%
Threonine 1.188mg 0.928mg 0%
Isoleucine 1.592mg 1.139mg 0%
Leucine 2.578mg 1.659mg 0%
Lysine 2.087mg 0.937mg 0%
Methionine 0.66mg 0.494mg 0%
Phenylalanine 1.271mg 1.169mg 0%
Valine 1.762mg 1.315mg 0%
Histidine 0.714mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 +26.7%
Contains more CarbsCarbs +92.1%
Contains more OtherOther +100.7%
Contains more FatsFats +92.7%
Contains more WaterWater +91.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 -73.4%
Contains more Mono. FatMonounsaturated fat +133.8%
Contains more Poly. FatPolyunsaturated fat +3379.2%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.