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  6. Soy yogurt vs. Sunflower seeds

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 covers your daily need of 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

Soy yogurt vs Sunflower seeds infographic
Infographic link

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 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 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 +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.
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 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +842.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 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 +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
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -95.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy yogurt Sunflower seeds
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy yogurt Sunflower seeds Opinion
Calories 66kcal 584kcal Sunflower seeds
Protein 2.64g 20.78g Sunflower seeds
Fats 1.76g 51.46g Sunflower seeds
Vitamin C 13.2mg 1.4mg Soy yogurt
Net carbs 9.29g 11.4g Sunflower seeds
Carbs 9.69g 20g Sunflower seeds
Vitamin D 53IU 0IU Soy yogurt
Magnesium 325mg Sunflower seeds
Calcium 132mg 78mg Soy yogurt
Potassium 645mg Sunflower seeds
Iron 5.25mg Sunflower seeds
Sugar 5.29g 2.62g Sunflower seeds
Fiber 0.4g 8.6g Sunflower seeds
Copper 1.8mg Sunflower seeds
Zinc 5mg Sunflower seeds
Phosphorus 660mg Sunflower seeds
Sodium 13mg 9mg Sunflower seeds
Vitamin A 0IU 50IU Sunflower seeds
Vitamin A 3µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 1.95mg Sunflower seeds
Selenium 53µg Sunflower seeds
Vitamin B1 1.48mg Sunflower seeds
Vitamin B2 0.355mg Sunflower seeds
Vitamin B3 8.335mg Sunflower seeds
Vitamin B5 1.13mg Sunflower seeds
Vitamin B6 1.345mg Sunflower seeds
Folate 227µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 0.22g 4.455g Soy yogurt
Monounsaturated Fat 18.528g Sunflower seeds
Polyunsaturated fat 23.137g Sunflower seeds
Tryptophan 0.348mg Sunflower seeds
Threonine 0.928mg Sunflower seeds
Isoleucine 1.139mg Sunflower seeds
Leucine 1.659mg Sunflower seeds
Lysine 0.937mg Sunflower seeds
Methionine 0.494mg Sunflower seeds
Phenylalanine 1.169mg Sunflower seeds
Valine 1.315mg Sunflower seeds
Histidine 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
6%
Soy yogurt
146%
Sunflower seeds
Minerals Daily Need Coverage Score
4%
Soy yogurt
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 4.235g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 20)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.