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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.

Infographic

Soybean meal vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +161%
Contains more Calcium +212.8%
Contains more Potassium +286%
Contains more Copper +11.1%
Contains less Sodium -66.7%
Equal in Magnesium - 325
Equal in Copper - 1.8
Equal in Zinc - 5
Equal in Phosphorus - 660
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 514% 74% 220% 219% 667% 138% 301% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Iron +161%
Contains more Calcium +212.8%
Contains more Potassium +286%
Contains more Copper +11.1%
Contains less Sodium -66.7%
Equal in Magnesium - 325
Equal in Copper - 1.8
Equal in Zinc - 5
Equal in Phosphorus - 660

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B5 +74.9%
Contains more Folate +33.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +25%
Contains more Vitamin B1 +114.2%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B6 +136.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 173% 58% 49% 119% 132% 0% 0% 228%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin B5 +74.9%
Contains more Folate +33.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +25%
Contains more Vitamin B1 +114.2%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B6 +136.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
63
Soybean meal
156
Sunflower seed
Mineral Summary Score
266
Soybean meal
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
295%
Soybean meal
125%
Sunflower seed
Carbohydrates
36%
Soybean meal
20%
Sunflower seed
Fats
11%
Soybean meal
238%
Sunflower seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean meal Sunflower seed
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean meal Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Sugars?
Soybean meal
Soybean meal contains less Sugars (difference - 2.62g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 4.187g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $1.6)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean meal Sunflower seed Opinion
Calories 337 584 Sunflower seed
Protein 49.2 20.78 Soybean meal
Fats 2.39 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 35.89 20 Soybean meal
Cholesterol 0 0
Vitamin D 0 0
Iron 13.7 5.25 Soybean meal
Calcium 244 78 Soybean meal
Potassium 2490 645 Soybean meal
Magnesium 306 325 Sunflower seed
Sugars 2.62 Soybean meal
Fiber 8.6 Sunflower seed
Copper 2 1.8 Soybean meal
Zinc 5.06 5 Soybean meal
Starch
Phosphorus 701 660 Soybean meal
Sodium 3 9 Soybean meal
Vitamin A 40 50 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.691 1.48 Sunflower seed
Vitamin B2 0.251 0.355 Sunflower seed
Vitamin B3 2.587 8.335 Sunflower seed
Vitamin B5 1.976 1.13 Soybean meal
Vitamin B6 0.569 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 303 227 Soybean meal
Trans Fat 0 Sunflower seed
Saturated Fat 0.268 4.455 Soybean meal
Monounsaturated Fat 0.409 18.528 Sunflower seed
Polyunsaturated fat 1.045 23.137 Sunflower seed
Tryptophan 0.653 0.348 Soybean meal
Threonine 1.952 0.928 Soybean meal
Isoleucine 2.18 1.139 Soybean meal
Leucine 3.66 1.659 Soybean meal
Lysine 2.991 0.937 Soybean meal
Methionine 0.606 0.494 Soybean meal
Phenylalanine 2.346 1.169 Soybean meal
Valine 2.243 1.315 Soybean meal
Histidine 1.212 0.632 Soybean meal
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Sunflower seed - 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.