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  6. Short ribs vs. Sunflower seeds

Short ribs vs. Sunflower seeds — In-Depth Nutrition Comparison

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The main differences between short ribs and sunflower seeds

  • Short ribs are richer in vitamin B12, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, and selenium.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.
  • Sunflower seeds contain less saturated fat.
  • Short ribs have a lower glycemic index than sunflower seeds.

Food types used in this article are Beef, rib, shortribs, separable lean, and fat, choice, cooked, braised and Seeds, sunflower seed kernels, dried.

Infographic

Short ribs 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 11% 3.6% 20% 87% 33% 133% 69% 6.5% 1.7% 113%
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 MagnesiumMagnesium +2066.7%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +187.9%
Contains more IronIron +127.3%
Contains more CopperCopper +1718.2%
Contains more PhosphorusPhosphorus +307.4%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +154.8%
~equal in Zinc ~5mg

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 0% 0% 5.8% 11% 13% 35% 46% 15% 51% 328% 6% 3.8% 45%
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +49.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12027.6%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +239.9%
Contains more Vitamin B5Vitamin B5 +348.4%
Contains more Vitamin B6Vitamin B6 +511.4%
Contains more FolateFolate +4440%

All nutrients comparison - raw data values

Nutrient Short ribs Sunflower seeds DV% diff.
Vitamin E 0.29mg 35.17mg 233%
Copper 0.099mg 1.8mg 189%
Polyunsaturated fat 1.53g 23.137g 144%
Vitamin B1 0.05mg 1.48mg 119%
Vitamin B12 2.62µg 0µg 109%
Vitamin B6 0.22mg 1.345mg 87%
Manganese 0.013mg 1.95mg 84%
Magnesium 15mg 325mg 74%
Phosphorus 162mg 660mg 71%
Saturated fat 17.8g 4.455g 61%
Selenium 20.8µg 53µg 59%
Folate 5µg 227µg 56%
Vitamin B3 2.452mg 8.335mg 37%
Iron 2.31mg 5.25mg 37%
Fiber 0g 8.6g 34%
Cholesterol 94mg 0mg 31%
Vitamin B5 0.252mg 1.13mg 18%
Vitamin B2 0.15mg 0.355mg 16%
Fats 41.98g 51.46g 15%
Potassium 224mg 645mg 12%
Calcium 12mg 78mg 7%
Carbs 0g 20g 7%
Calories 471kcal 584kcal 6%
Choline 82.2mg 55.1mg 5%
Vitamin D 0.7µg 0µg 4%
Vitamin D 27IU 0IU 3%
Protein 21.57g 20.78g 2%
Sodium 50mg 9mg 2%
Vitamin K 2.4µg 0µg 2%
Vitamin C 0mg 1.4mg 2%
Zinc 4.88mg 5mg 1%
Monounsaturated fat 18.88g 18.528g 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.142mg 0.348mg 0%
Threonine 0.862mg 0.928mg 0%
Isoleucine 0.981mg 1.139mg 0%
Leucine 1.716mg 1.659mg 0%
Lysine 1.823mg 0.937mg 0%
Methionine 0.562mg 0.494mg 0%
Phenylalanine 0.852mg 1.169mg 0%
Valine 1.07mg 1.315mg 0%
Histidine 0.688mg 0.632mg 0%
Omega-3 - EPA 0.003g 0.014g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.016g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 42% 36%
Protein: 21.57 g
Fats: 41.98 g
Carbs: 0 g
Water: 35.72 g
Other: 0.73 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 WaterWater +655.2%
Contains more FatsFats +22.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +315.1%
~equal in Protein ~20.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 49% 4%
Saturated fat: Sat. Fat 17.8 g
Monounsaturated fat: Mono. Fat 18.88 g
Polyunsaturated fat: Poly. Fat 1.53 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 -75%
Contains more Poly. FatPolyunsaturated fat +1412.2%
~equal in Monounsaturated fat ~18.528g

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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. Short ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168613/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.