Soybean meal vs. Sunflower seed — In-Depth Nutrition Comparison
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A recap on differences between Soybean meal and Sunflower seed
- Soybean meal is higher in Iron, Manganese, Potassium, Copper, and Folate, yet Sunflower seed is higher in Selenium, Vitamin B1, Vitamin B6, and Vitamin B3.
- Soybean meal covers your daily Iron needs 106% more than Sunflower seed.
- Soybean meal contains 4 times more Potassium than Sunflower seed. While Soybean meal contains 2490mg of Potassium, Sunflower seed contains only 645mg.
- The amount of Saturated Fat in Soybean meal is lower.
Food varieties used in this article are Soy meal, defatted, raw and Seeds, sunflower seed kernels, dried.
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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
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Calcium
+212.8%
Contains
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Iron
+161%
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Potassium
+286%
Contains
less
Sodium
-66.7%
Contains
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Copper
+11.1%
Contains
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Manganese
+94.9%
Contains
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Selenium
+1506.1%
Equal in Magnesium - 325
Equal in Phosphorus - 660
Equal in Zinc - 5
Equal in Copper - 1.8
Contains
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Calcium
+212.8%
Contains
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Iron
+161%
Contains
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Potassium
+286%
Contains
less
Sodium
-66.7%
Contains
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Copper
+11.1%
Contains
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Manganese
+94.9%
Contains
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Selenium
+1506.1%
Equal in Magnesium - 325
Equal in Phosphorus - 660
Equal in Zinc - 5
Equal in Copper - 1.8
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
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Vitamin B5
+74.9%
Contains
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Folate
+33.5%
Contains
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Vitamin A
+25%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+114.2%
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Vitamin B2
+41.4%
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Vitamin B3
+222.2%
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Vitamin B6
+136.4%
Contains
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Vitamin B5
+74.9%
Contains
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Folate
+33.5%
Contains
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Vitamin A
+25%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+114.2%
Contains
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Vitamin B2
+41.4%
Contains
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Vitamin B3
+222.2%
Contains
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Vitamin B6
+136.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+136.8%
Contains
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Carbs
+79.5%
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Water
+46.7%
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Other
+84.2%
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Fats
+2053.1%
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Contains
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Protein
+136.8%
Contains
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Carbs
+79.5%
Contains
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Water
+46.7%
Contains
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Other
+84.2%
Contains
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Fats
+2053.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-94%
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Monounsaturated Fat
+4430.1%
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Polyunsaturated fat
+2114.1%
Saturated Fat:
0.268 g
Monounsaturated Fat:
0.409 g
Polyunsaturated fat:
1.045 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Contains
less
Saturated Fat
-94%
Contains
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Monounsaturated Fat
+4430.1%
Contains
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Polyunsaturated fat
+2114.1%
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.89g | 11.4g |
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| Protein | 49.2g | 20.78g |
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| Fats | 2.39g | 51.46g |
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| Carbs | 35.89g | 20g |
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| Calories | 337kcal | 584kcal |
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| Sugar | 2.62g |
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| Fiber | 8.6g |
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| Calcium | 244mg | 78mg |
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| Iron | 13.7mg | 5.25mg |
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| Magnesium | 306mg | 325mg |
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| Phosphorus | 701mg | 660mg |
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| Potassium | 2490mg | 645mg |
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| Sodium | 3mg | 9mg |
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| Zinc | 5.06mg | 5mg |
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| Copper | 2mg | 1.8mg |
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| Manganese | 3.8mg | 1.95mg |
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| Selenium | 3.3µg | 53µg |
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| Vitamin A | 40IU | 50IU |
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| Vitamin A RAE | 2µg | 3µg |
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| Vitamin E | 35.17mg |
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| Vitamin C | 0mg | 1.4mg |
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| Vitamin B1 | 0.691mg | 1.48mg |
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| Vitamin B2 | 0.251mg | 0.355mg |
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| Vitamin B3 | 2.587mg | 8.335mg |
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| Vitamin B5 | 1.976mg | 1.13mg |
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| Vitamin B6 | 0.569mg | 1.345mg |
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| Folate | 303µg | 227µg |
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| Tryptophan | 0.653mg | 0.348mg |
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| Threonine | 1.952mg | 0.928mg |
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| Isoleucine | 2.18mg | 1.139mg |
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| Leucine | 3.66mg | 1.659mg |
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| Lysine | 2.991mg | 0.937mg |
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| Methionine | 0.606mg | 0.494mg |
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| Phenylalanine | 2.346mg | 1.169mg |
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| Valine | 2.243mg | 1.315mg |
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| Histidine | 1.212mg | 0.632mg |
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| Saturated Fat | 0.268g | 4.455g |
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| Omega-3 - EPA | 0.014g |
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| Monounsaturated Fat | 0.409g | 18.528g |
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| Polyunsaturated fat | 1.045g | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
63%
156%
Minerals Daily Need Coverage Score
264%
207%
Comparison summary
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Soybean meal is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Soybean meal contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Soybean meal is lower in Saturated Fat (difference - 4.187g)
Which food is cheaper?
Soybean meal is cheaper (difference - $1.6)
Which food is richer in minerals?
Soybean meal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)