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  6. Red Wine vs. Sunflower seeds

Red Wine vs. Sunflower seeds — In-Depth Nutrition Comparison

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Important differences between red Wine and sunflower seeds

  • Red Wine has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Sunflower seeds have a higher glycemic index than red Wine.

The food varieties used in the comparison are Alcoholic beverage, wine, table, red and Seeds, sunflower seed kernels, dried.

Infographic

Red Wine 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 8.6% 2.4% 11% 17% 3.7% 3.8% 9.9% 0.52% 17% 1.1%
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 -55.6%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +407.9%
Contains more IronIron +1041.3%
Contains more CopperCopper +16263.6%
Contains more ZincZinc +3471.4%
Contains more PhosphorusPhosphorus +2769.6%
Contains more ManganeseManganese +1377.3%
Contains more SeleniumSelenium +26400%

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% 0% 0% 0% 1.3% 7.2% 4.2% 1.8% 13% 0% 1% 0.75% 3.1%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29500%
Contains more Vitamin B2Vitamin B2 +1045.2%
Contains more Vitamin B3Vitamin B3 +3621%
Contains more Vitamin B5Vitamin B5 +3666.7%
Contains more Vitamin B6Vitamin B6 +2259.6%
Contains more FolateFolate +22600%
Contains more CholineCholine +866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 86% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.61 g
Water: 86.49 g
Other: 10.83 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 +1728.5%
Contains more OtherOther +257.4%
Contains more ProteinProtein +29585.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +666.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red Wine Sunflower seeds DV% diff.
Vitamin E 0mg 35.17mg 234%
Copper 0.011mg 1.8mg 199%
Polyunsaturated fat 0g 23.137g 154%
Vitamin B1 0.005mg 1.48mg 123%
Vitamin B6 0.057mg 1.345mg 99%
Selenium 0.2µg 53µg 96%
Phosphorus 23mg 660mg 91%
Manganese 0.132mg 1.95mg 79%
Fats 0g 51.46g 79%
Magnesium 12mg 325mg 75%
Iron 0.46mg 5.25mg 60%
Folate 1µg 227µg 57%
Vitamin B3 0.224mg 8.335mg 51%
Monounsaturated fat 0g 18.528g 46%
Zinc 0.14mg 5mg 44%
Protein 0.07g 20.78g 41%
Fiber 0g 8.6g 34%
Vitamin B2 0.031mg 0.355mg 25%
Calories 85kcal 584kcal 25%
Vitamin B5 0.03mg 1.13mg 22%
Saturated fat 0g 4.455g 20%
Potassium 127mg 645mg 15%
Choline 5.7mg 55.1mg 9%
Calcium 8mg 78mg 7%
Carbs 2.61g 20g 6%
Vitamin C 0mg 1.4mg 2%
Net carbs 2.61g 11.4g N/A
Sugar 0.62g 2.62g N/A
Sodium 4mg 9mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.4µg 0µg 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 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red Wine 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
2%
Red Wine
146%
Sunflower seeds
Minerals Daily Need Coverage Score
8%
Red Wine
207%
Sunflower seeds

Comparison summary

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?
Red Wine
Red Wine is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Red Wine
Red Wine contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Red Wine
Red Wine is lower in Saturated fat (difference - 4.455g)
Which food is lower in glycemic index?
Red Wine
Red Wine is lower in glycemic index (difference - 20)
Which food is cheaper?
Red Wine
Red Wine is cheaper (difference - $0.6)
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. Red Wine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173190/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.