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  6. Seeds, sisymbrium sp. seeds, whole, dried vs. Sunflower seeds

Seeds, sisymbrium sp. seeds, whole, dried vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are seeds, sisymbrium sp. seeds, whole, dried and sunflower seeds different?

  • Seeds, sisymbrium sp. Seeds, whole, dried is higher in calcium, vitamin B3, and potassium; however, sunflower seeds are richer in copper, vitamin B1, phosphorus, iron, vitamin B6, zinc, and folate.
  • Daily need coverage for copper for sunflower seeds is 188% higher.
  • Seeds, sisymbrium sp. Seeds, whole, dried contains 21 times more calcium than sunflower seeds. While seeds, sisymbrium sp. Seeds, whole, dried contains 1633mg of calcium, sunflower seeds contain only 78mg.

Seeds, sisymbrium sp. Seeds, whole, dried and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Seeds, sisymbrium sp. seeds, whole, dried vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 224% 490% 188% 4.1% 37% 8.2% 2.6% 12% 197% 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 +1993.6%
Contains more PotassiumPotassium +230.2%
Contains more IronIron +4672.7%
Contains more CopperCopper +1536.4%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +10900%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +29%
~equal in Magnesium ~325mg

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 102% 1% 0% 0% 48% 98% 315% 60% 180% 0% 0% 71% 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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +2092.9%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +101.9%
Contains more Vitamin B1Vitamin B1 +674.9%
Contains more Vitamin B5Vitamin B5 +13.3%
Contains more Vitamin B6Vitamin B6 +72.9%
Contains more FolateFolate +138.9%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, sisymbrium sp. seeds, whole, dried Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.11mg 1.8mg 188%
Calcium 1633mg 78mg 156%
Polyunsaturated fat 2.023g 23.137g 141%
Vitamin B1 0.191mg 1.48mg 107%
Selenium 53µg 96%
Phosphorus 6mg 660mg 93%
Fats 4.6g 51.46g 72%
Iron 0.11mg 5.25mg 64%
Vitamin B3 16.825mg 8.335mg 53%
Potassium 2130mg 645mg 44%
Vitamin B6 0.778mg 1.345mg 44%
Monounsaturated fat 1.486g 18.528g 43%
Zinc 0.3mg 5mg 43%
Fiber 8.6g 34%
Vitamin C 30.7mg 1.4mg 33%
Folate 95µg 227µg 33%
Manganese 1.512mg 1.95mg 19%
Protein 12.14g 20.78g 17%
Saturated fat 0.902g 4.455g 16%
Calories 318kcal 584kcal 13%
Carbs 58.26g 20g 13%
Choline 55.1mg 10%
Vitamin B2 0.423mg 0.355mg 5%
Sodium 92mg 9mg 4%
Vitamin B5 0.997mg 1.13mg 3%
Magnesium 314mg 325mg 3%
Net carbs 58.26g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.266mg 0.348mg 0%
Threonine 0.689mg 0.928mg 0%
Isoleucine 0.65mg 1.139mg 0%
Leucine 1.234mg 1.659mg 0%
Lysine 0.806mg 0.937mg 0%
Methionine 0.311mg 0.494mg 0%
Phenylalanine 0.584mg 1.169mg 0%
Valine 0.705mg 1.315mg 0%
Histidine 0.325mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 58% 6% 19%
Protein: 12.14 g
Fats: 4.6 g
Carbs: 58.26 g
Water: 6.1 g
Other: 18.9 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 +191.3%
Contains more WaterWater +29%
Contains more OtherOther +523.8%
Contains more ProteinProtein +71.2%
Contains more FatsFats +1018.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 34% 46%
Saturated fat: Sat. Fat 0.902 g
Monounsaturated fat: Mono. Fat 1.486 g
Polyunsaturated fat: Poly. Fat 2.023 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 -79.8%
Contains more Mono. FatMonounsaturated fat +1146.8%
Contains more Poly. FatPolyunsaturated fat +1043.7%

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, sisymbrium sp. seeds, whole, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168587/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.