Soybeans, mature seeds, sprouted, raw vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are soybeans, mature seeds, sprouted, raw and sunflower seeds different?
- Sunflower seeds are higher than soybeans, mature seeds, sprouted, raw in copper, selenium, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, vitamin B3, iron, and zinc.
- Sunflower seeds cover your daily need for copper, 153% more than soybeans, mature seeds, sprouted, raw.
Soybeans, mature seeds, sprouted, raw and Seeds, sunflower seed kernels, dried types were used in this article.
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 MagnesiumMagnesium | +351.4% |
| Contains more CalciumCalcium | +16.4% |
| Contains more PotassiumPotassium | +33.3% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +321.5% |
| Contains more ZincZinc | +327.4% |
| Contains more PhosphorusPhosphorus | +302.4% |
| Contains less SodiumSodium | -35.7% |
| Contains more ManganeseManganese | +177.8% |
| Contains more SeleniumSelenium | +8733.3% |
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 CVitamin C | +992.9% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +335.3% |
| Contains more Vitamin B2Vitamin B2 | +200.8% |
| Contains more Vitamin B3Vitamin B3 | +626% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
| Contains more Vitamin B6Vitamin B6 | +664.2% |
| Contains more FolateFolate | +32% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.09 g
Fats:
6.7 g
Carbs:
9.57 g
Water:
69.05 g
Other:
1.59 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1359.8% |
| Contains more ProteinProtein | +58.7% |
| Contains more FatsFats | +668.1% |
| Contains more CarbsCarbs | +109% |
| Contains more OtherOther | +90.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.929 g
Monounsaturated fat:
Mono. Fat
1.518 g
Polyunsaturated fat:
Poly. Fat
3.783 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 | -79.1% |
| Contains more Mono. FatMonounsaturated fat | +1120.6% |
| Contains more Poly. FatPolyunsaturated fat | +511.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 0.427mg | 1.8mg | 153% |
| Polyunsaturated fat | 3.783g | 23.137g | 129% |
| Vitamin B1 | 0.34mg | 1.48mg | 95% |
| Selenium | 0.6µg | 53µg | 95% |
| Vitamin B6 | 0.176mg | 1.345mg | 90% |
| Phosphorus | 164mg | 660mg | 71% |
| Fats | 6.7g | 51.46g | 69% |
| Magnesium | 72mg | 325mg | 60% |
| Manganese | 0.702mg | 1.95mg | 54% |
| Vitamin B3 | 1.148mg | 8.335mg | 45% |
| Monounsaturated fat | 1.518g | 18.528g | 43% |
| Iron | 2.1mg | 5.25mg | 39% |
| Zinc | 1.17mg | 5mg | 35% |
| Fiber | 1.1g | 8.6g | 30% |
| Calories | 122kcal | 584kcal | 23% |
| Vitamin B2 | 0.118mg | 0.355mg | 18% |
| Saturated fat | 0.929g | 4.455g | 16% |
| Vitamin C | 15.3mg | 1.4mg | 15% |
| Protein | 13.09g | 20.78g | 15% |
| Folate | 172µg | 227µg | 14% |
| Choline | 55.1mg | 10% | |
| Potassium | 484mg | 645mg | 5% |
| Vitamin B5 | 0.929mg | 1.13mg | 4% |
| Carbs | 9.57g | 20g | 3% |
| Calcium | 67mg | 78mg | 1% |
| Net carbs | 8.47g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 14mg | 9mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.159mg | 0.348mg | 0% |
| Threonine | 0.503mg | 0.928mg | 0% |
| Isoleucine | 0.58mg | 1.139mg | 0% |
| Leucine | 0.938mg | 1.659mg | 0% |
| Lysine | 0.752mg | 0.937mg | 0% |
| Methionine | 0.138mg | 0.494mg | 0% |
| Phenylalanine | 0.641mg | 1.169mg | 0% |
| Valine | 0.62mg | 1.315mg | 0% |
| Histidine | 0.348mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
146%
Minerals Daily Need Coverage Score
53%
207%
Comparison summary
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Soybeans, mature seeds, sprouted, raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Soybeans, mature seeds, sprouted, raw is lower in Saturated fat (difference - 3.526g)
Which food is lower in glycemic index?
Soybeans, mature seeds, sprouted, raw is lower in glycemic index (difference - 20)
Which food is cheaper?
Soybeans, mature seeds, sprouted, raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)