Spinach raw vs. Sunflower seeds — In-Depth Nutrition Comparison
Compare
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
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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
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
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 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 | -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
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
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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
146%
Minerals Daily Need Coverage Score
45%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 70mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 4.392g)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)