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  6. Mangosteen vs. Sunflower seeds

Mangosteen vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between mangosteen and sunflower seeds

  • Mangosteen has less copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, vitamin B3, folate, and zinc than sunflower seeds.
  • Sunflower seeds cover your daily need for copper, 192% more than mangosteen.
  • The glycemic index of mangosteen is higher.

These are the specific foods used in this comparison Mangosteen, canned, syrup pack and Seeds, sunflower seed kernels, dried.

Infographic

Mangosteen 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
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 -22.2%
Contains more MagnesiumMagnesium +2400%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +1243.8%
Contains more IronIron +1650%
Contains more CopperCopper +2508.7%
Contains more ZincZinc +2281%
Contains more PhosphorusPhosphorus +8150%
Contains more ManganeseManganese +1811.8%

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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
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 +107.1%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +2640.7%
Contains more Vitamin B2Vitamin B2 +557.4%
Contains more Vitamin B3Vitamin B3 +2814.3%
Contains more Vitamin B5Vitamin B5 +3431.3%
Contains more Vitamin B6Vitamin B6 +7372.2%
Contains more FolateFolate +632.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Mangosteen Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.069mg 1.8mg 192%
Polyunsaturated fat 23.137g 154%
Vitamin B1 0.054mg 1.48mg 119%
Vitamin B6 0.018mg 1.345mg 102%
Selenium 53µg 96%
Phosphorus 8mg 660mg 93%
Manganese 0.102mg 1.95mg 80%
Fats 0.58g 51.46g 78%
Magnesium 13mg 325mg 74%
Iron 0.3mg 5.25mg 62%
Vitamin B3 0.286mg 8.335mg 50%
Folate 31µg 227µg 49%
Monounsaturated fat 18.528g 46%
Zinc 0.21mg 5mg 44%
Protein 0.41g 20.78g 41%
Fiber 1.8g 8.6g 27%
Calories 73kcal 584kcal 26%
Vitamin B2 0.054mg 0.355mg 23%
Vitamin B5 0.032mg 1.13mg 22%
Saturated fat 4.455g 20%
Potassium 48mg 645mg 18%
Choline 55.1mg 10%
Calcium 12mg 78mg 7%
Vitamin C 2.9mg 1.4mg 2%
Carbs 17.91g 20g 1%
Net carbs 16.11g 11.4g N/A
Sugar 2.62g N/A
Sodium 7mg 9mg 0%
Vitamin A 2µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 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 +1611.2%
Contains more ProteinProtein +4968.3%
Contains more FatsFats +8772.4%
Contains more CarbsCarbs +11.7%
Contains more OtherOther +1793.8%

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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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.