Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Seeds, breadnut tree seeds, raw
  5. Compare
  6. Seeds, breadnut tree seeds, raw vs. Sunflower seeds

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

Compare

Significant differences between Seeds, breadnut tree seeds, raw and Sunflower seeds

  • The amount of Vitamin B1, Phosphorus, Manganese, Vitamin B6, Magnesium, Vitamin B3, Folate, Copper, Iron, and Zinc in Sunflower seeds are higher than in Seeds, breadnut tree seeds, raw.
  • Sunflower seeds covers your daily Vitamin B1 needs 119% more than Seeds, breadnut tree seeds, raw.

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

Infographic

Seeds, breadnut tree seeds, raw 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 49% 29% 104% 78% 481% 31% 29% 4% 23% 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 more CalciumCalcium +25.6%
Contains more PotassiumPotassium +83.4%
Contains more MagnesiumMagnesium +377.9%
Contains more IronIron +151.2%
Contains more CopperCopper +24.7%
Contains more ZincZinc +342.5%
Contains more PhosphorusPhosphorus +885.1%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +995.5%

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 91% 15% 0% 0% 14% 13% 17% 66% 93% 0% 0% 50% 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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1857.1%
Contains more Vitamin AVitamin A +396%
Contains more Vitamin B1Vitamin B1 +2590.9%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +847.2%
Contains more Vitamin B6Vitamin B6 +233.7%
Contains more FolateFolate +243.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 46% 45% 2%
Protein: 5.97 g
Fats: 0.99 g
Carbs: 46.28 g
Water: 45 g
Other: 1.76 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 +131.4%
Contains more WaterWater +851.4%
Contains more ProteinProtein +248.1%
Contains more FatsFats +5098%
Contains more OtherOther +72.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 14% 57%
Saturated Fat: Sat. Fat 0.267 g
Monounsaturated Fat: Mono. Fat 0.126 g
Polyunsaturated fat: Poly. Fat 0.527 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 -94%
Contains more Mono. FatMonounsaturated Fat +14604.8%
Contains more Poly. FatPolyunsaturated fat +4290.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, breadnut tree seeds, raw Sunflower seeds
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar 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 Seeds, breadnut tree seeds, raw Sunflower seeds Opinion
Calories 217kcal 584kcal Sunflower seeds
Protein 5.97g 20.78g Sunflower seeds
Fats 0.99g 51.46g Sunflower seeds
Vitamin C 27.4mg 1.4mg Seeds, breadnut tree seeds, raw
Net carbs 46.28g 11.4g Seeds, breadnut tree seeds, raw
Carbs 46.28g 20g Seeds, breadnut tree seeds, raw
Magnesium 68mg 325mg Sunflower seeds
Calcium 98mg 78mg Seeds, breadnut tree seeds, raw
Potassium 1183mg 645mg Seeds, breadnut tree seeds, raw
Iron 2.09mg 5.25mg Sunflower seeds
Sugar 2.62g Seeds, breadnut tree seeds, raw
Fiber 8.6g Sunflower seeds
Copper 1.444mg 1.8mg Sunflower seeds
Zinc 1.13mg 5mg Sunflower seeds
Phosphorus 67mg 660mg Sunflower seeds
Sodium 31mg 9mg Sunflower seeds
Vitamin A 248IU 50IU Seeds, breadnut tree seeds, raw
Vitamin A 12µg 3µg Seeds, breadnut tree seeds, raw
Vitamin E 35.17mg Sunflower seeds
Manganese 0.178mg 1.95mg Sunflower seeds
Selenium 53µg Sunflower seeds
Vitamin B1 0.055mg 1.48mg Sunflower seeds
Vitamin B2 0.055mg 0.355mg Sunflower seeds
Vitamin B3 0.88mg 8.335mg Sunflower seeds
Vitamin B5 1.103mg 1.13mg Sunflower seeds
Vitamin B6 0.403mg 1.345mg Sunflower seeds
Folate 66µg 227µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 0.267g 4.455g Seeds, breadnut tree seeds, raw
Monounsaturated Fat 0.126g 18.528g Sunflower seeds
Polyunsaturated fat 0.527g 23.137g Sunflower seeds
Tryptophan 0.162mg 0.348mg Sunflower seeds
Threonine 0.232mg 0.928mg Sunflower seeds
Isoleucine 0.338mg 1.139mg Sunflower seeds
Leucine 0.647mg 1.659mg Sunflower seeds
Lysine 0.26mg 0.937mg Sunflower seeds
Methionine 0.035mg 0.494mg Sunflower seeds
Phenylalanine 0.282mg 1.169mg Sunflower seeds
Valine 0.578mg 1.315mg Sunflower seeds
Histidine 0.091mg 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, breadnut tree seeds, raw 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
28%
Seeds, breadnut tree seeds, raw
146%
Sunflower seeds
Minerals Daily Need Coverage Score
83%
Seeds, breadnut tree seeds, raw
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 22mg)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Seeds, breadnut tree seeds, raw
Seeds, breadnut tree seeds, raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Seeds, breadnut tree seeds, raw
Seeds, breadnut tree seeds, raw is lower in Saturated Fat (difference - 4.188g)
Which food is lower in glycemic index?
Seeds, breadnut tree seeds, raw
Seeds, breadnut tree seeds, raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Seeds, breadnut tree seeds, raw
Seeds, breadnut tree seeds, raw is cheaper (difference - $1.6)
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. Seeds, breadnut tree seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170552/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.