Seed vs. Sunflower seed — In-Depth Nutrition Comparison
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Important differences between Seed and Sunflower seed
- Seed has more Fiber, Calcium, Manganese, Iron, and Phosphorus, however, Sunflower seed has more Vitamin E , Copper, Vitamin B1, Folate, and Vitamin B2.
- Sunflower seed's daily need coverage for Vitamin E is 231% more.
- Seed has 8 times more Calcium than Sunflower seed. Seed has 631mg of Calcium, while Sunflower seed has 78mg.
The food varieties used in the comparison are Seeds, chia seeds, dried and Seeds, sunflower seed kernels, dried.
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.
Contains
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Calcium
+709%
Contains
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Iron
+47%
Contains
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Phosphorus
+30.3%
Contains
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Manganese
+39.6%
Contains
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Potassium
+58.5%
Contains
less
Sodium
-43.8%
Contains
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Copper
+94.8%
Equal in Magnesium - 325
Equal in Zinc - 5
Equal in Selenium - 53
Contains
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Calcium
+709%
Contains
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Iron
+47%
Contains
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Phosphorus
+30.3%
Contains
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Manganese
+39.6%
Contains
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Potassium
+58.5%
Contains
less
Sodium
-43.8%
Contains
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Copper
+94.8%
Equal in Magnesium - 325
Equal in Zinc - 5
Equal in Selenium - 53
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.
:
Contains
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Vitamin C
+14.3%
Contains
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Vitamin E
+6934%
Contains
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Vitamin B1
+138.7%
Contains
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Vitamin B2
+108.8%
Contains
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Folate
+363.3%
Equal in Vitamin A - 50
Equal in Vitamin B3 - 8.335
Contains
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Vitamin C
+14.3%
Contains
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Vitamin E
+6934%
Contains
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Vitamin B1
+138.7%
Contains
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Vitamin B2
+108.8%
Contains
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Folate
+363.3%
Equal in Vitamin A - 50
Equal in Vitamin B3 - 8.335
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+110.6%
Contains
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Water
+22.6%
Contains
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Other
+58.4%
Contains
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Protein
+25.6%
Contains
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Fats
+67.4%
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Contains
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Carbs
+110.6%
Contains
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Water
+22.6%
Contains
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Other
+58.4%
Contains
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Protein
+25.6%
Contains
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Fats
+67.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-25.3%
Contains
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Monounsaturated Fat
+702.4%
Equal in Polyunsaturated fat - 23.137
Saturated Fat:
3.33 g
Monounsaturated Fat:
2.309 g
Polyunsaturated fat:
23.665 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Contains
less
Saturated Fat
-25.3%
Contains
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Monounsaturated Fat
+702.4%
Equal in Polyunsaturated fat - 23.137
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.72g | 11.4g |
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| Protein | 16.54g | 20.78g |
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| Fats | 30.74g | 51.46g |
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| Carbs | 42.12g | 20g |
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| Calories | 486kcal | 584kcal |
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| Sugar | 2.62g |
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| Fiber | 34.4g | 8.6g |
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| Calcium | 631mg | 78mg |
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| Iron | 7.72mg | 5.25mg |
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| Magnesium | 335mg | 325mg |
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| Phosphorus | 860mg | 660mg |
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| Potassium | 407mg | 645mg |
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| Sodium | 16mg | 9mg |
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| Zinc | 4.58mg | 5mg |
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| Copper | 0.924mg | 1.8mg |
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| Manganese | 2.723mg | 1.95mg |
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| Selenium | 55.2µg | 53µg |
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| Vitamin A | 54IU | 50IU |
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| Vitamin A RAE | 3µg |
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| Vitamin E | 0.5mg | 35.17mg |
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| Vitamin C | 1.6mg | 1.4mg |
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| Vitamin B1 | 0.62mg | 1.48mg |
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| Vitamin B2 | 0.17mg | 0.355mg |
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| Vitamin B3 | 8.83mg | 8.335mg |
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| Vitamin B5 | 1.13mg |
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| Vitamin B6 | 1.345mg |
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| Folate | 49µg | 227µg |
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| Tryptophan | 0.436mg | 0.348mg |
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| Threonine | 0.709mg | 0.928mg |
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| Isoleucine | 0.801mg | 1.139mg |
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| Leucine | 1.371mg | 1.659mg |
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| Lysine | 0.97mg | 0.937mg |
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| Methionine | 0.588mg | 0.494mg |
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| Phenylalanine | 1.016mg | 1.169mg |
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| Valine | 0.95mg | 1.315mg |
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| Histidine | 0.531mg | 0.632mg |
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| Trans Fat | 0.14g |
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| Saturated Fat | 3.33g | 4.455g |
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| Omega-3 - EPA | 0.014g |
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| Monounsaturated Fat | 2.309g | 18.528g |
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| Polyunsaturated fat | 23.665g | 23.137g |
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| Omega-6 - Linoleic acid | 5.835g |
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| Omega-3 - ALA | 17.83g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
156%
Minerals Daily Need Coverage Score
221%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Seed is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Seed is lower in Saturated Fat (difference - 1.125g)
Which food is lower in glycemic index?
Seed is lower in glycemic index (difference - 5)
Which food is cheaper?
Seed is cheaper (difference - $1.6)
Which food is richer in minerals?
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)