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  6. Seeds, breadnut tree seeds, dried vs. Sunflower seeds

Seeds, breadnut tree seeds, dried vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between seeds, breadnut tree seeds, dried and sunflower seeds

  • Seeds, breadnut tree seeds, dried has more copper, vitamin C, and potassium, while sunflower seeds have more vitamin B1, selenium, manganese, phosphorus, vitamin B6, magnesium, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin B1 is 121% higher.
  • Sunflower seeds contain 33 times less vitamin C than seeds, breadnut tree seeds, dried. Seeds, breadnut tree seeds, dried contains 46.6mg of vitamin C, while sunflower seeds contain 1.4mg.

The food types used in this comparison are Seeds, breadnut tree seeds, dried and Seeds, sunflower seed kernels, dried.

Infographic

Seeds, breadnut tree seeds, dried 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 82% 28% 177% 173% 818% 52% 76% 6.9% 40% 10%
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 +20.5%
Contains more PotassiumPotassium +211.8%
Contains more CopperCopper +36.4%
Contains more MagnesiumMagnesium +182.6%
Contains more IronIron +14.1%
Contains more ZincZinc +161.8%
Contains more PhosphorusPhosphorus +270.8%
Contains less SodiumSodium -83%
Contains more ManganeseManganese +543.6%
Contains more SeleniumSelenium +2689.5%

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 155% 3.7% 0% 0% 7.5% 32% 39% 113% 158% 0% 0% 85% 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 +3228.6%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B5Vitamin B5 +65.9%
Contains more Vitamin B1Vitamin B1 +4833.3%
Contains more Vitamin B2Vitamin B2 +153.6%
Contains more Vitamin B3Vitamin B3 +296.9%
Contains more Vitamin B6Vitamin B6 +96.4%
Contains more FolateFolate +100.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, breadnut tree seeds, dried Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 0.896g 23.137g 148%
Vitamin B1 0.03mg 1.48mg 121%
Selenium 1.9µg 53µg 93%
Fats 1.68g 51.46g 77%
Copper 2.455mg 1.8mg 73%
Manganese 0.303mg 1.95mg 72%
Phosphorus 178mg 660mg 69%
Vitamin B6 0.685mg 1.345mg 51%
Vitamin C 46.6mg 1.4mg 50%
Magnesium 115mg 325mg 50%
Monounsaturated fat 0.214g 18.528g 46%
Potassium 2011mg 645mg 40%
Vitamin B3 2.1mg 8.335mg 39%
Folate 113µg 227µg 29%
Zinc 1.91mg 5mg 28%
Fiber 14.9g 8.6g 25%
Protein 8.62g 20.78g 24%
Carbs 79.39g 20g 20%
Saturated fat 0.454g 4.455g 18%
Vitamin B2 0.14mg 0.355mg 17%
Vitamin B5 1.875mg 1.13mg 15%
Calories 367kcal 584kcal 11%
Choline 55.1mg 10%
Iron 4.6mg 5.25mg 8%
Sodium 53mg 9mg 2%
Calcium 94mg 78mg 2%
Vitamin A 11µg 3µg 1%
Net carbs 64.49g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.234mg 0.348mg 0%
Threonine 0.335mg 0.928mg 0%
Isoleucine 0.488mg 1.139mg 0%
Leucine 0.935mg 1.659mg 0%
Lysine 0.376mg 0.937mg 0%
Methionine 0.05mg 0.494mg 0%
Phenylalanine 0.407mg 1.169mg 0%
Valine 0.834mg 1.315mg 0%
Histidine 0.132mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 2% 79% 7% 4%
Protein: 8.62 g
Fats: 1.68 g
Carbs: 79.39 g
Water: 6.5 g
Other: 3.81 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 CarbsCarbs +297%
Contains more WaterWater +37.4%
Contains more OtherOther +25.7%
Contains more ProteinProtein +141.1%
Contains more FatsFats +2963.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 14% 57%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.214 g
Polyunsaturated fat: Poly. Fat 0.896 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 -89.8%
Contains more Mono. FatMonounsaturated fat +8557.9%
Contains more Poly. FatPolyunsaturated fat +2482.3%

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. Seeds, breadnut tree seeds, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170553/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.