Soybean meal vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on the differences between soybean meal and sunflower seeds

Soybean meal is higher in iron, manganese, protein, potassium, and copper, yet sunflower seeds are higher in selenium, fats, vitamin B1, vitamin B6, and vitamin B3.
Soybean meal covers your daily iron needs 106% more than sunflower seeds.
Soybean meal contains 4 times more potassium than sunflower seeds. While soybean meal contains 2490mg of potassium, sunflower seeds contain only 645mg.
The glycemic index of sunflower seeds 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soybean meal

Sunflower seeds

Contains more CalciumCalcium	+212.8%
Contains more PotassiumPotassium	+286%
Contains more IronIron	+161%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+94.9%

Contains more SeleniumSelenium

+1506.1%

~equal in Magnesium ~325mg

~equal in Copper ~1.8mg

~equal in Zinc ~5mg

~equal in Phosphorus ~660mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soybean meal

Sunflower seeds

Contains more Vitamin B5Vitamin B5	+74.9%
Contains more FolateFolate	+33.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+50%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+114.2%
Contains more Vitamin B2Vitamin B2	+41.4%
Contains more Vitamin B3Vitamin B3	+222.2%
Contains more Vitamin B6Vitamin B6	+136.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		35.17mg	234%
Polyunsaturated fat	1.045g	23.137g	147%
Iron	13.7mg	5.25mg	106%
Selenium	3.3µg	53µg	90%
Manganese	3.8mg	1.95mg	80%
Fats	2.39g	51.46g	75%
Vitamin B1	0.691mg	1.48mg	66%
Vitamin B6	0.569mg	1.345mg	60%
Protein	49.2g	20.78g	57%
Potassium	2490mg	645mg	54%
Monounsaturated fat	0.409g	18.528g	45%
Vitamin B3	2.587mg	8.335mg	36%
Fiber		8.6g	34%
Copper	2mg	1.8mg	22%
Folate	303µg	227µg	19%
Saturated fat	0.268g	4.455g	19%
Calcium	244mg	78mg	17%
Vitamin B5	1.976mg	1.13mg	17%
Calories	337kcal	584kcal	12%
Choline		55.1mg	10%
Vitamin B2	0.251mg	0.355mg	8%
Phosphorus	701mg	660mg	6%
Carbs	35.89g	20g	5%
Magnesium	306mg	325mg	5%
Vitamin C	0mg	1.4mg	2%
Zinc	5.06mg	5mg	1%
Protein per 100 calories	15g	3.6g	N/A
Calories per 10 g protein	68kcal	281kcal	N/A
Weight per 100 calories	30g	17g	N/A
Unsaturated / Saturated Fat ratio	5.4	9.4	N/A
Net carbs	35.89g	11.4g	N/A
Sugar		2.62g	N/A
Sodium	3mg	9mg	0%
Vitamin A	2µg	3µg	0%
Tryptophan	0.653mg	0.348mg	0%
Threonine	1.952mg	0.928mg	0%
Isoleucine	2.18mg	1.139mg	0%
Leucine	3.66mg	1.659mg	0%
Lysine	2.991mg	0.937mg	0%
Methionine	0.606mg	0.494mg	0%
Phenylalanine	2.346mg	1.169mg	0%
Valine	2.243mg	1.315mg	0%
Histidine	1.212mg	0.632mg	0%
Omega-3 (EPA)		0.014g	N/A