Soybean meal vs. Sunflower seeds — In-Depth Nutrition Comparison
Compare
A recap on differences between Soybean meal and Sunflower seeds
- Soybean meal is higher in Iron, Manganese, Potassium, Copper, and Folate, yet Sunflower seeds are higher in Selenium, 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 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
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.
| 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% |
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 more Vitamin B5Vitamin B5 | +74.9% |
| Contains more FolateFolate | +33.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +25% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +136.8% |
| Contains more CarbsCarbs | +79.5% |
| Contains more WaterWater | +46.7% |
| Contains more OtherOther | +84.2% |
| Contains more FatsFats | +2053.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.268 g
Monounsaturated Fat:
Mono. Fat
0.409 g
Polyunsaturated fat:
Poly. Fat
1.045 g
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 | -94% |
| Contains more Mono. FatMonounsaturated Fat | +4430.1% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 337kcal | 584kcal |
|
| Protein | 49.2g | 20.78g |
|
| Fats | 2.39g | 51.46g |
|
| Vitamin C | 0mg | 1.4mg |
|
| Net carbs | 35.89g | 11.4g |
|
| Carbs | 35.89g | 20g |
|
| Magnesium | 306mg | 325mg |
|
| Calcium | 244mg | 78mg |
|
| Potassium | 2490mg | 645mg |
|
| Iron | 13.7mg | 5.25mg |
|
| Sugar | 2.62g |
|
|
| Fiber | 8.6g |
|
|
| Copper | 2mg | 1.8mg |
|
| Zinc | 5.06mg | 5mg |
|
| Phosphorus | 701mg | 660mg |
|
| Sodium | 3mg | 9mg |
|
| Vitamin A | 40IU | 50IU |
|
| Vitamin A | 2µg | 3µg |
|
| Vitamin E | 35.17mg |
|
|
| Manganese | 3.8mg | 1.95mg |
|
| Selenium | 3.3µg | 53µg |
|
| Vitamin B1 | 0.691mg | 1.48mg |
|
| Vitamin B2 | 0.251mg | 0.355mg |
|
| Vitamin B3 | 2.587mg | 8.335mg |
|
| Vitamin B5 | 1.976mg | 1.13mg |
|
| Vitamin B6 | 0.569mg | 1.345mg |
|
| Folate | 303µg | 227µg |
|
| Choline | 55.1mg |
|
|
| Saturated Fat | 0.268g | 4.455g |
|
| Monounsaturated Fat | 0.409g | 18.528g |
|
| Polyunsaturated fat | 1.045g | 23.137g |
|
| Tryptophan | 0.653mg | 0.348mg |
|
| Threonine | 1.952mg | 0.928mg |
|
| Isoleucine | 2.18mg | 1.139mg |
|
| Leucine | 3.66mg | 1.659mg |
|
| Lysine | 2.991mg | 0.937mg |
|
| Methionine | 0.606mg | 0.494mg |
|
| Phenylalanine | 2.346mg | 1.169mg |
|
| Valine | 2.243mg | 1.315mg |
|
| Histidine | 1.212mg | 0.632mg |
|
| Omega-3 - EPA | 0.014g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
58%
146%
Minerals Daily Need Coverage Score
264%
207%
Comparison summary
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Sunflower seeds 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?
?
The foods are relatively equal in Cholesterol (0 mg)