Seeds, cottonseed kernels, roasted (glandless) vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the main differences between seeds, cottonseed kernels, roasted (glandless) and sunflower seeds?
- Seeds, cottonseed kernels, roasted (glandless) is richer in magnesium, potassium, and phosphorus, yet sunflower seeds are richer in copper, vitamin B1, vitamin B6, vitamin B3, vitamin B5, and fiber.
- Sunflower seeds' daily need coverage for copper is 67% higher.
- Seeds, cottonseed kernels, roasted (glandless) has 2 times more saturated fat than sunflower seeds. Seeds, cottonseed kernels, roasted (glandless) has 9.699g of saturated fat, while sunflower seeds have 4.455g.
We used Seeds, cottonseed kernels, roasted (glandless) and Seeds, sunflower seed kernels, dried types in this comparison.
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 more MagnesiumMagnesium | +35.4% |
| Contains more CalciumCalcium | +28.2% |
| Contains more PotassiumPotassium | +109.3% |
| Contains more ZincZinc | +20% |
| Contains more PhosphorusPhosphorus | +21.2% |
| Contains more ManganeseManganese | +11.8% |
| Contains more CopperCopper | +50% |
| Contains less SodiumSodium | -64% |
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 more Vitamin CVitamin C | +542.9% |
| Contains more Vitamin AVitamin A | +633.3% |
| Contains more Vitamin B1Vitamin B1 | +97.3% |
| Contains more Vitamin B2Vitamin B2 | +39.2% |
| Contains more Vitamin B3Vitamin B3 | +177.8% |
| Contains more Vitamin B5Vitamin B5 | +147.8% |
| Contains more Vitamin B6Vitamin B6 | +72% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.59 g
Fats:
36.29 g
Carbs:
21.9 g
Water:
4.65 g
Other:
4.57 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more ProteinProtein | +56.8% |
| Contains more OtherOther | +50.8% |
| Contains more FatsFats | +41.8% |
~equal in
Carbs
~20g
~equal in
Water
~4.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.699 g
Monounsaturated fat:
Mono. Fat
6.919 g
Polyunsaturated fat:
Poly. Fat
18.068 g
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 | -54.1% |
| Contains more Mono. FatMonounsaturated fat | +167.8% |
| Contains more Poly. FatPolyunsaturated fat | +28.1% |
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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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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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 | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Selenium | 53µg | 96% | |
| Copper | 1.2mg | 1.8mg | 67% |
| Vitamin B1 | 0.75mg | 1.48mg | 61% |
| Vitamin B6 | 0.782mg | 1.345mg | 43% |
| Polyunsaturated fat | 18.068g | 23.137g | 34% |
| Vitamin B3 | 3mg | 8.335mg | 33% |
| Monounsaturated fat | 6.919g | 18.528g | 29% |
| Magnesium | 440mg | 325mg | 27% |
| Saturated fat | 9.699g | 4.455g | 24% |
| Protein | 32.59g | 20.78g | 24% |
| Fats | 36.29g | 51.46g | 23% |
| Potassium | 1350mg | 645mg | 21% |
| Phosphorus | 800mg | 660mg | 20% |
| Vitamin B5 | 0.456mg | 1.13mg | 13% |
| Fiber | 5.5g | 8.6g | 12% |
| Choline | 55.1mg | 10% | |
| Manganese | 2.181mg | 1.95mg | 10% |
| Zinc | 6mg | 5mg | 9% |
| Vitamin B2 | 0.255mg | 0.355mg | 8% |
| Vitamin C | 9mg | 1.4mg | 8% |
| Calories | 506kcal | 584kcal | 4% |
| Vitamin A | 22µg | 3µg | 2% |
| Folate | 233µg | 227µg | 2% |
| Iron | 5.4mg | 5.25mg | 2% |
| Calcium | 100mg | 78mg | 2% |
| Sodium | 25mg | 9mg | 1% |
| Carbs | 21.9g | 20g | 1% |
| Net carbs | 16.4g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Tryptophan | 0.492mg | 0.348mg | 0% |
| Threonine | 1.205mg | 0.928mg | 0% |
| Isoleucine | 1.174mg | 1.139mg | 0% |
| Leucine | 2.226mg | 1.659mg | 0% |
| Lysine | 1.654mg | 0.937mg | 0% |
| Methionine | 0.529mg | 0.494mg | 0% |
| Phenylalanine | 2.029mg | 1.169mg | 0% |
| Valine | 1.672mg | 1.315mg | 0% |
| Histidine | 1.027mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
56%
146%
Minerals Daily Need Coverage Score
186%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 5.244g)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Seeds, cottonseed kernels, roasted (glandless) is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Seeds, cottonseed kernels, roasted (glandless) is lower in glycemic index (difference - 20)
Which food is cheaper?
Seeds, cottonseed kernels, roasted (glandless) is cheaper (difference - $1.6)
Which food is richer in minerals?
Seeds, cottonseed kernels, roasted (glandless) is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)