Seeds, sesame seeds, whole, roasted and toasted vs. Sunflower seed — In-Depth Nutrition Comparison
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Significant differences between Seeds, sesame seeds, whole, roasted and toasted and Sunflower seed
- Seeds, sesame seeds, whole, roasted and toasted has more Iron, Calcium, Copper, Manganese, and Fiber, however, Sunflower seed is richer in Vitamin B1, Vitamin B6, Selenium, Folate, and Vitamin B3.
- Seeds, sesame seeds, whole, roasted and toasted covers your daily Iron needs 119% more than Sunflower seed.
- Sunflower seed has 13 times less Calcium than Seeds, sesame seeds, whole, roasted and toasted. Seeds, sesame seeds, whole, roasted and toasted has 989mg of Calcium, while Sunflower seed has 78mg.
Specific food types used in this comparison are Seeds, sesame seeds, whole, roasted and toasted and Seeds, sunflower seed kernels, dried.
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.
| Contains more CalciumCalcium | +1167.9% |
| Contains more IronIron | +181.1% |
| Contains more CopperCopper | +37.2% |
| Contains more ZincZinc | +43.2% |
| Contains more ManganeseManganese | +28% |
| Contains more PotassiumPotassium | +35.8% |
| Contains less SodiumSodium | -18.2% |
| Contains more SeleniumSelenium | +54.1% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +455.6% |
| Contains more Vitamin B1Vitamin B1 | +84.3% |
| Contains more Vitamin B2Vitamin B2 | +41.4% |
| Contains more Vitamin B3Vitamin B3 | +81.9% |
| Contains more Vitamin B5Vitamin B5 | +2115.7% |
| Contains more Vitamin B6Vitamin B6 | +67.7% |
| Contains more FolateFolate | +131.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.96 g
Fats:
48 g
Carbs:
25.74 g
Water:
3.3 g
Other:
6 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +28.7% |
| Contains more OtherOther | +98% |
| Contains more ProteinProtein | +22.5% |
| Contains more WaterWater | +43.3% |
~equal in
Fats
~51.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
6.722 g
Monounsaturated Fat:
Mono. Fat
18.127 g
Polyunsaturated fat:
Poly. Fat
21.039 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 | -33.7% |
~equal in
Monounsaturated Fat
~18.528g
~equal in
Polyunsaturated fat
~23.137g
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 | |
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Opinion |
| Calories | 565kcal | 584kcal |
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| Protein | 16.96g | 20.78g |
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| Fats | 48g | 51.46g |
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| Vitamin C | 0mg | 1.4mg |
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| Net carbs | 11.74g | 11.4g |
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| Carbs | 25.74g | 20g |
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| Magnesium | 356mg | 325mg |
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| Calcium | 989mg | 78mg |
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| Potassium | 475mg | 645mg |
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| Iron | 14.76mg | 5.25mg |
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| Sugar | 2.62g |
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| Fiber | 14g | 8.6g |
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| Copper | 2.47mg | 1.8mg |
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| Zinc | 7.16mg | 5mg |
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| Phosphorus | 638mg | 660mg |
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| Sodium | 11mg | 9mg |
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| Vitamin A | 9IU | 50IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 35.17mg |
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| Manganese | 2.496mg | 1.95mg |
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| Selenium | 34.4µg | 53µg |
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| Vitamin B1 | 0.803mg | 1.48mg |
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| Vitamin B2 | 0.251mg | 0.355mg |
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| Vitamin B3 | 4.581mg | 8.335mg |
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| Vitamin B5 | 0.051mg | 1.13mg |
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| Vitamin B6 | 0.802mg | 1.345mg |
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| Folate | 98µg | 227µg |
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| Choline | 55.1mg |
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| Saturated Fat | 6.722g | 4.455g |
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| Monounsaturated Fat | 18.127g | 18.528g |
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| Polyunsaturated fat | 21.039g | 23.137g |
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| Tryptophan | 0.371mg | 0.348mg |
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| Threonine | 0.704mg | 0.928mg |
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| Isoleucine | 0.73mg | 1.139mg |
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| Leucine | 1.299mg | 1.659mg |
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| Lysine | 0.544mg | 0.937mg |
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| Methionine | 0.56mg | 0.494mg |
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| Phenylalanine | 0.899mg | 1.169mg |
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| Valine | 0.947mg | 1.315mg |
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| Histidine | 0.499mg | 0.632mg |
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| Omega-3 - EPA | 0.014g |
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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
47%
146%
Minerals Daily Need Coverage Score
295%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower seed is lower in Saturated Fat (difference - 2.267g)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Seeds, sesame seeds, whole, roasted and toasted is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Seeds, sesame seeds, whole, roasted and toasted is lower in glycemic index (difference - 20)
Which food is cheaper?
Seeds, sesame seeds, whole, roasted and toasted is cheaper (difference - $1.6)
Which food is richer in minerals?
Seeds, sesame seeds, whole, roasted and toasted is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)