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  6. Star anise vs. Sunflower seeds

Star anise vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are star anise and sunflower seeds different?

  • Star anise is richer in iron and calcium, while sunflower seeds are higher in copper, vitamin B1, selenium, folate, vitamin B6, magnesium, vitamin B3, and phosphorus.
  • Star anise covers your daily need for iron, 396% more than sunflower seeds.
  • Star anise contains 8 times more calcium than sunflower seeds. Star anise contains 646mg of calcium, while sunflower seeds contain 78mg.
  • Star anise has a higher glycemic index (89) than sunflower seeds (20).

Spices, anise seed and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
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 +728.2%
Contains more PotassiumPotassium +123.4%
Contains more IronIron +604%
Contains more ManganeseManganese +17.9%
Contains more MagnesiumMagnesium +91.2%
Contains more CopperCopper +97.8%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -43.8%
Contains more SeleniumSelenium +960%
~equal in Zinc ~5mg

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 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 CVitamin C +1400%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin B1Vitamin B1 +335.3%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B3Vitamin B3 +172.4%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more FolateFolate +2170%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Star anise Sunflower seeds DV% diff.
Iron 36.96mg 5.25mg 396%
Vitamin E 35.17mg 234%
Polyunsaturated fat 3.15g 23.137g 133%
Copper 0.91mg 1.8mg 99%
Vitamin B1 0.34mg 1.48mg 95%
Selenium 5µg 53µg 87%
Calcium 646mg 78mg 57%
Fats 15.9g 51.46g 55%
Folate 10µg 227µg 54%
Vitamin B6 0.65mg 1.345mg 53%
Magnesium 170mg 325mg 37%
Vitamin B3 3.06mg 8.335mg 33%
Phosphorus 440mg 660mg 31%
Fiber 14.6g 8.6g 24%
Potassium 1441mg 645mg 23%
Monounsaturated fat 9.78g 18.528g 22%
Vitamin C 21mg 1.4mg 22%
Saturated fat 0.586g 4.455g 18%
Manganese 2.3mg 1.95mg 15%
Calories 337kcal 584kcal 12%
Carbs 50.02g 20g 10%
Choline 55.1mg 10%
Vitamin B5 0.797mg 1.13mg 7%
Protein 17.6g 20.78g 6%
Vitamin B2 0.29mg 0.355mg 5%
Zinc 5.3mg 5mg 3%
Vitamin A 16µg 3µg 1%
Net carbs 35.42g 11.4g N/A
Sugar 2.62g N/A
Sodium 16mg 9mg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 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 CarbsCarbs +150.1%
Contains more WaterWater +101.7%
Contains more OtherOther +129%
Contains more ProteinProtein +18.1%
Contains more FatsFats +223.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 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 -86.8%
Contains more Mono. FatMonounsaturated fat +89.4%
Contains more Poly. FatPolyunsaturated fat +634.5%

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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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.