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  6. Soybean meal vs. Sunflower seeds

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, 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.
  • 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.

Infographic

Soybean meal vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 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 Soybean meal Sunflower seeds 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%
Saturated fat 0.268g 4.455g 19%
Folate 303µg 227µg 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%
Magnesium 306mg 325mg 5%
Carbs 35.89g 20g 5%
Vitamin C 0mg 1.4mg 2%
Zinc 5.06mg 5mg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
21% 51% 20% 5% 3%
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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
10% 40% 50%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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 seeds - 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.