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  6. Soy milk vs. Sunflower seeds

Soy milk vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between soy milk and sunflower seeds?

  • Soy milk has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Sunflower seeds have a lower glycemic index than soy milk.

We used Soymilk, original, and vanilla, unfortified and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 MagnesiumMagnesium +1200%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +446.6%
Contains more IronIron +720.3%
Contains more CopperCopper +1306.3%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +1169.2%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +774.4%
Contains more SeleniumSelenium +1004.2%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31872.7%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +414.5%
Contains more Vitamin B3Vitamin B3 +1524.8%
Contains more Vitamin B5Vitamin B5 +202.9%
Contains more Vitamin B6Vitamin B6 +1646.8%
Contains more FolateFolate +1161.1%
Contains more CholineCholine +133.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Sunflower seeds DV% diff.
Vitamin E 0.11mg 35.17mg 234%
Copper 0.128mg 1.8mg 186%
Polyunsaturated fat 0.961g 23.137g 148%
Vitamin B1 0.06mg 1.48mg 118%
Vitamin B6 0.077mg 1.345mg 98%
Selenium 4.8µg 53µg 88%
Phosphorus 52mg 660mg 87%
Fats 1.75g 51.46g 76%
Manganese 0.223mg 1.95mg 75%
Magnesium 25mg 325mg 71%
Iron 0.64mg 5.25mg 58%
Folate 18µg 227µg 52%
Vitamin B3 0.513mg 8.335mg 49%
Monounsaturated fat 0.401g 18.528g 45%
Zinc 0.12mg 5mg 44%
Protein 3.27g 20.78g 35%
Fiber 0.6g 8.6g 32%
Calories 54kcal 584kcal 27%
Vitamin B2 0.069mg 0.355mg 22%
Saturated fat 0.205g 4.455g 19%
Potassium 118mg 645mg 16%
Vitamin B5 0.373mg 1.13mg 15%
Choline 23.6mg 55.1mg 6%
Calcium 25mg 78mg 5%
Carbs 6.28g 20g 5%
Vitamin K 3µg 0µg 3%
Vitamin C 0mg 1.4mg 2%
Sodium 51mg 9mg 2%
Net carbs 5.68g 11.4g N/A
Sugar 3.99g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.038mg 0.348mg 0%
Threonine 0.108mg 0.928mg 0%
Isoleucine 0.114mg 1.139mg 0%
Leucine 0.186mg 1.659mg 0%
Lysine 0.131mg 0.937mg 0%
Methionine 0.027mg 0.494mg 0%
Phenylalanine 0.113mg 1.169mg 0%
Valine 0.117mg 1.315mg 0%
Histidine 0.061mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 WaterWater +1761.5%
Contains more ProteinProtein +535.5%
Contains more FatsFats +2840.6%
Contains more CarbsCarbs +218.5%
Contains more OtherOther +366.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -95.4%
Contains more Mono. FatMonounsaturated fat +4520.4%
Contains more Poly. FatPolyunsaturated fat +2307.6%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.