Smoothie vs. Sunflower seeds — In-Depth Nutrition Comparison
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Summary of differences between smoothie and sunflower seeds
- Smoothie has more vitamin C, vitamin B12, and vitamin A; however, sunflower seeds are higher in vitamin B6, iron, vitamin B3, fiber, and potassium.
- Sunflower seeds cover your daily need for vitamin B6, 97% more than smoothie.
- The glycemic index of smoothie is higher.
These are the specific foods used in this comparison Beverages, V8 SPLASH Smoothies, Strawberry Banana and Seeds, sunflower seed kernels, dried.
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 CalciumCalcium | +90.2% |
| Contains more PotassiumPotassium | +2587.5% |
| Contains more IronIron | +3400% |
| Contains less SodiumSodium | -69% |
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 | +1650% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +921.4% |
| Contains more Vitamin B6Vitamin B6 | +1540.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.22 g
Fats:
0 g
Carbs:
8.16 g
Water:
90.28 g
Other:
0.34 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1808.7% |
| Contains more ProteinProtein | +1603.3% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +145.1% |
| Contains more OtherOther | +791.2% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 200% | |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 123% | |
| Vitamin B6 | 0.082mg | 1.345mg | 97% |
| Selenium | 53µg | 96% | |
| Phosphorus | 660mg | 94% | |
| Manganese | 1.95mg | 85% | |
| Fats | 0g | 51.46g | 79% |
| Magnesium | 325mg | 77% | |
| Iron | 0.15mg | 5.25mg | 64% |
| Folate | 227µg | 57% | |
| Vitamin B3 | 0.816mg | 8.335mg | 47% |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 5mg | 45% | |
| Protein | 1.22g | 20.78g | 39% |
| Fiber | 0g | 8.6g | 34% |
| Vitamin B2 | 0.355mg | 27% | |
| Calories | 37kcal | 584kcal | 27% |
| Vitamin C | 24.5mg | 1.4mg | 26% |
| Vitamin B5 | 1.13mg | 23% | |
| Saturated fat | 0g | 4.455g | 20% |
| Potassium | 24mg | 645mg | 18% |
| Vitamin B12 | 0.24µg | 0µg | 10% |
| Choline | 55.1mg | 10% | |
| Calcium | 41mg | 78mg | 4% |
| Carbs | 8.16g | 20g | 4% |
| Sodium | 29mg | 9mg | 1% |
| Net carbs | 8.16g | 11.4g | N/A |
| Sugar | 7.35g | 2.62g | N/A |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 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
11%
146%
Minerals Daily Need Coverage Score
2%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 4.73g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Smoothie is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)