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  6. Soursop vs. Sunflower seeds

Soursop vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between soursop and sunflower seeds

  • Soursop contains less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, iron, folate, and vitamin B3 than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of soursop is 32.

The food types used in this comparison are Soursop, raw and Seeds, sunflower seed kernels, dried.

Infographic

Soursop 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 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
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 +1447.6%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +132%
Contains more IronIron +775%
Contains more CopperCopper +1993%
Contains more ZincZinc +4900%
Contains more PhosphorusPhosphorus +2344.4%
Contains less SodiumSodium -35.7%
Contains more SeleniumSelenium +8733.3%

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 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
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 +1371.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +43862.5%
Contains more Vitamin B1Vitamin B1 +2014.3%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +826.1%
Contains more Vitamin B5Vitamin B5 +346.6%
Contains more Vitamin B6Vitamin B6 +2179.7%
Contains more FolateFolate +1521.4%
Contains more CholineCholine +625%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soursop Sunflower seeds DV% diff.
Vitamin E 0.08mg 35.17mg 234%
Copper 0.086mg 1.8mg 190%
Polyunsaturated fat 0.069g 23.137g 154%
Vitamin B1 0.07mg 1.48mg 118%
Vitamin B6 0.059mg 1.345mg 99%
Selenium 0.6µg 53µg 95%
Phosphorus 27mg 660mg 90%
Manganese 1.95mg 85%
Fats 0.3g 51.46g 79%
Magnesium 21mg 325mg 72%
Iron 0.6mg 5.25mg 58%
Folate 14µg 227µg 53%
Monounsaturated fat 0.09g 18.528g 46%
Vitamin B3 0.9mg 8.335mg 46%
Zinc 0.1mg 5mg 45%
Protein 1g 20.78g 40%
Calories 66kcal 584kcal 26%
Vitamin B2 0.05mg 0.355mg 23%
Fiber 3.3g 8.6g 21%
Vitamin C 20.6mg 1.4mg 21%
Saturated fat 0.051g 4.455g 20%
Vitamin B5 0.253mg 1.13mg 18%
Potassium 278mg 645mg 11%
Choline 7.6mg 55.1mg 9%
Calcium 14mg 78mg 6%
Carbs 16.84g 20g 1%
Net carbs 13.54g 11.4g N/A
Sugar 13.54g 2.62g N/A
Sodium 14mg 9mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.4µg 0µg 0%
Tryptophan 0.011mg 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.06mg 0.937mg 0%
Methionine 0.007mg 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 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 +1615.9%
Contains more ProteinProtein +1978%
Contains more FatsFats +17053.3%
Contains more CarbsCarbs +18.8%
Contains more OtherOther +332.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 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 -98.9%
Contains more Mono. FatMonounsaturated fat +20486.7%
Contains more Poly. FatPolyunsaturated fat +33431.9%

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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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.