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Spinach raw vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and sunflower seeds

  • Spinach raw has more vitamin K and vitamin A; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, magnesium, and vitamin B3.
  • Spinach raw covers your daily need for vitamin K, 402% more than sunflower seeds.
  • Spinach raw has 188 times more vitamin A than sunflower seeds. While spinach raw has 9377IU of vitamin A, sunflower seeds have only 50IU.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Spinach, raw and Seeds, sunflower seed kernels, dried.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +26.9%
Contains more MagnesiumMagnesium +311.4%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +93.7%
Contains more CopperCopper +1284.6%
Contains more ZincZinc +843.4%
Contains more PhosphorusPhosphorus +1246.9%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +117.4%
Contains more SeleniumSelenium +5200%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 CVitamin C +1907.1%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1632.5%
Contains more Vitamin B1Vitamin B1 +1797.4%
Contains more Vitamin B2Vitamin B2 +87.8%
Contains more Vitamin B3Vitamin B3 +1051.2%
Contains more Vitamin B5Vitamin B5 +1638.5%
Contains more Vitamin B6Vitamin B6 +589.7%
Contains more FolateFolate +17%
Contains more CholineCholine +185.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +1832.3%
Contains more ProteinProtein +626.6%
Contains more FatsFats +13094.9%
Contains more CarbsCarbs +451%
Contains more OtherOther +76.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -98.6%
Contains more Mono. FatMonounsaturated fat +185180%
Contains more Poly. FatPolyunsaturated fat +13922.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +3471.4%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Sunflower seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Sunflower seeds DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin E 2.03mg 35.17mg 221%
Copper 0.13mg 1.8mg 186%
Polyunsaturated fat 0.165g 23.137g 153%
Vitamin B1 0.078mg 1.48mg 117%
Selenium 1µg 53µg 95%
Vitamin B6 0.195mg 1.345mg 88%
Phosphorus 49mg 660mg 87%
Fats 0.39g 51.46g 79%
Magnesium 79mg 325mg 59%
Vitamin A 469µg 3µg 52%
Vitamin B3 0.724mg 8.335mg 48%
Monounsaturated fat 0.01g 18.528g 46%
Manganese 0.897mg 1.95mg 46%
Zinc 0.53mg 5mg 41%
Protein 2.86g 20.78g 36%
Iron 2.71mg 5.25mg 32%
Vitamin C 28.1mg 1.4mg 30%
Calories 23kcal 584kcal 28%
Fiber 2.2g 8.6g 26%
Vitamin B5 0.065mg 1.13mg 21%
Saturated fat 0.063g 4.455g 20%
Vitamin B2 0.189mg 0.355mg 13%
Folate 194µg 227µg 8%
Choline 19.3mg 55.1mg 7%
Carbs 3.63g 20g 5%
Sodium 79mg 9mg 3%
Potassium 558mg 645mg 3%
Calcium 99mg 78mg 2%
Net carbs 1.43g 11.4g N/A
Sugar 0.42g 2.62g N/A
Tryptophan 0.039mg 0.348mg 0%
Threonine 0.122mg 0.928mg 0%
Isoleucine 0.147mg 1.139mg 0%
Leucine 0.223mg 1.659mg 0%
Lysine 0.174mg 0.937mg 0%
Methionine 0.053mg 0.494mg 0%
Phenylalanine 0.129mg 1.169mg 0%
Valine 0.161mg 1.315mg 0%
Histidine 0.064mg 0.632mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
146%
Sunflower seeds
Minerals Daily Need Coverage Score
45%
Spinach raw
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 70mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 4.392g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.