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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

Seed vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +709%
Contains more Iron +47%
Contains more Phosphorus +30.3%
Contains more Potassium +58.5%
Contains less Sodium -43.8%
Contains more Copper +94.8%
Equal in Magnesium - 325
Equal in Zinc - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +709%
Contains more Iron +47%
Contains more Phosphorus +30.3%
Contains more Potassium +58.5%
Contains less Sodium -43.8%
Contains more Copper +94.8%
Equal in Magnesium - 325
Equal in Zinc - 5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
3
:
Contains more Vitamin C +14.3%
Contains more Vitamin E +6934%
Contains more Vitamin B1 +138.7%
Contains more Vitamin B2 +108.8%
Contains more Folate +363.3%
Equal in Vitamin A - 50
Equal in Vitamin B3 - 8.335
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin C +14.3%
Contains more Vitamin E +6934%
Contains more Vitamin B1 +138.7%
Contains more Vitamin B2 +108.8%
Contains more Folate +363.3%
Equal in Vitamin A - 50
Equal in Vitamin B3 - 8.335

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Sunflower seed
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seed Sunflower seed Opinion
Net carbs 7.72g 11.4g Sunflower seed
Protein 16.54g 20.78g Sunflower seed
Fats 30.74g 51.46g Sunflower seed
Carbs 42.12g 20g Seed
Calories 486kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Seed
Fiber 34.4g 8.6g Seed
Calcium 631mg 78mg Seed
Iron 7.72mg 5.25mg Seed
Magnesium 335mg 325mg Seed
Phosphorus 860mg 660mg Seed
Potassium 407mg 645mg Sunflower seed
Sodium 16mg 9mg Sunflower seed
Zinc 4.58mg 5mg Sunflower seed
Copper 0.924mg 1.8mg Sunflower seed
Vitamin A 54IU 50IU Seed
Vitamin E 0.5mg 35.17mg Sunflower seed
Vitamin D IU 0IU Sunflower seed
Vitamin D µg 0µg Sunflower seed
Vitamin C 1.6mg 1.4mg Seed
Vitamin B1 0.62mg 1.48mg Sunflower seed
Vitamin B2 0.17mg 0.355mg Sunflower seed
Vitamin B3 8.83mg 8.335mg Seed
Vitamin B5 mg 1.13mg Sunflower seed
Vitamin B6 mg 1.345mg Sunflower seed
Folate 49µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.436mg 0.348mg Seed
Threonine 0.709mg 0.928mg Sunflower seed
Isoleucine 0.801mg 1.139mg Sunflower seed
Leucine 1.371mg 1.659mg Sunflower seed
Lysine 0.97mg 0.937mg Seed
Methionine 0.588mg 0.494mg Seed
Phenylalanine 1.016mg 1.169mg Sunflower seed
Valine 0.95mg 1.315mg Sunflower seed
Histidine 0.531mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Sunflower seed
Saturated Fat 3.33g 4.455g Seed
Monounsaturated Fat 2.309g 18.528g Sunflower seed
Polyunsaturated fat 23.665g 23.137g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
156
Sunflower seed
Mineral Summary Score
195
Seed
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
125%
Sunflower seed
Carbohydrates
42%
Seed
20%
Sunflower seed
Fats
142%
Seed
238%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 1.125g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 5)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Sunflower seed - 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.