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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 Calcium +212.8%
Contains more Iron +161%
Contains more Potassium +286%
Contains less Sodium -66.7%
Contains more Copper +11.1%
Equal in Magnesium - 325
Equal in Phosphorus - 660
Equal in Zinc - 5
Equal in Copper - 1.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +212.8%
Contains more Iron +161%
Contains more Potassium +286%
Contains less Sodium -66.7%
Contains more Copper +11.1%
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" 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 A +25%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B5 +74.9%
Contains more Folate +33.5%
Contains more Vitamin A +25%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.2%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B6 +136.4%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Sunflower seed Opinion
Net carbs 35.89g 11.4g Soybean meal
Protein 49.2g 20.78g Soybean meal
Fats 2.39g 51.46g Sunflower seed
Carbs 35.89g 20g Soybean meal
Calories 337kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Soybean meal
Fiber g 8.6g Sunflower seed
Calcium 244mg 78mg Soybean meal
Iron 13.7mg 5.25mg Soybean meal
Magnesium 306mg 325mg Sunflower seed
Phosphorus 701mg 660mg Soybean meal
Potassium 2490mg 645mg Soybean meal
Sodium 3mg 9mg Soybean meal
Zinc 5.06mg 5mg Soybean meal
Copper 2mg 1.8mg Soybean meal
Vitamin A 40IU 50IU Sunflower seed
Vitamin E mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.691mg 1.48mg Sunflower seed
Vitamin B2 0.251mg 0.355mg Sunflower seed
Vitamin B3 2.587mg 8.335mg Sunflower seed
Vitamin B5 1.976mg 1.13mg Soybean meal
Vitamin B6 0.569mg 1.345mg Sunflower seed
Folate 303µg 227µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.653mg 0.348mg Soybean meal
Threonine 1.952mg 0.928mg Soybean meal
Isoleucine 2.18mg 1.139mg Soybean meal
Leucine 3.66mg 1.659mg Soybean meal
Lysine 2.991mg 0.937mg Soybean meal
Methionine 0.606mg 0.494mg Soybean meal
Phenylalanine 2.346mg 1.169mg Soybean meal
Valine 2.243mg 1.315mg Soybean meal
Histidine 1.212mg 0.632mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 0.268g 4.455g Soybean meal
Monounsaturated Fat 0.409g 18.528g Sunflower seed
Polyunsaturated fat 1.045g 23.137g Sunflower seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
295%
Soybean meal
125%
Sunflower seed
Carbohydrates
36%
Soybean meal
20%
Sunflower seed
Fats
11%
Soybean meal
238%
Sunflower seed

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 is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (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)

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 to 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.