Soy yogurt vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are soy yogurt and sunflower seeds different?
- Soy yogurt is richer in vitamin C, vitamin D, and calcium, while sunflower seeds are higher in fiber.
- Sunflower seeds cover your daily need for fiber, 33% more than soy yogurt.
- Sunflower seeds are lower in sugar.
SILK Plain soy yogurt and Seeds, sunflower seed kernels, dried types were used in this article.
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 | +69.2% |
| Contains less SodiumSodium | -30.8% |
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 | +842.9% |
| Contains more Vitamin DVitamin D | +∞% |
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 | 1.345mg | 103% | |
| Selenium | 53µg | 96% | |
| Phosphorus | 660mg | 94% | |
| Manganese | 1.95mg | 85% | |
| Magnesium | 325mg | 77% | |
| Fats | 1.76g | 51.46g | 76% |
| Iron | 5.25mg | 66% | |
| Folate | 227µg | 57% | |
| Vitamin B3 | 8.335mg | 52% | |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 5mg | 45% | |
| Protein | 2.64g | 20.78g | 36% |
| Fiber | 0.4g | 8.6g | 33% |
| Vitamin B2 | 0.355mg | 27% | |
| Calories | 66kcal | 584kcal | 26% |
| Vitamin B5 | 1.13mg | 23% | |
| Saturated fat | 0.22g | 4.455g | 19% |
| Potassium | 645mg | 19% | |
| Vitamin C | 13.2mg | 1.4mg | 13% |
| Choline | 55.1mg | 10% | |
| Vitamin D | 1.3µg | 0µg | 7% |
| Vitamin D | 53IU | 0IU | 7% |
| Calcium | 132mg | 78mg | 5% |
| Carbs | 9.69g | 20g | 3% |
| Net carbs | 9.29g | 11.4g | N/A |
| Sugar | 5.29g | 2.62g | N/A |
| Sodium | 13mg | 9mg | 0% |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.64 g
Fats:
1.76 g
Carbs:
9.69 g
Water:
84.67 g
Other:
1.24 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1690.1% |
| Contains more ProteinProtein | +687.1% |
| Contains more FatsFats | +2823.9% |
| Contains more CarbsCarbs | +106.4% |
| Contains more OtherOther | +144.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 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 | -95.1% |
