Steak vs. Sunflower seeds — In-Depth Nutrition Comparison
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Summary of differences between steak and sunflower seeds
- Steak has more vitamin B12; however, sunflower seeds are higher in copper, vitamin B1, magnesium, phosphorus, vitamin B6, folate, selenium, iron, and fiber.
- Sunflower seeds cover your daily need for copper, 191% more than steak.
- The glycemic index of sunflower seeds is higher.
These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Seeds, sunflower seed kernels, dried.
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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 ZincZinc | +26.8% |
| Contains more MagnesiumMagnesium | +1313% |
| Contains more CalciumCalcium | +550% |
| Contains more PotassiumPotassium | +131.2% |
| Contains more IronIron | +118.8% |
| Contains more CopperCopper | +2017.6% |
| Contains more PhosphorusPhosphorus | +304.9% |
| Contains less SodiumSodium | -84.5% |
| Contains more SeleniumSelenium | +66.7% |
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 AVitamin A | +133.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1900% |
| Contains more Vitamin B2Vitamin B2 | +17.9% |
| Contains more Vitamin B3Vitamin B3 | +61.9% |
| Contains more Vitamin B6Vitamin B6 | +169% |
| Contains more FolateFolate | +3683.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more ProteinProtein | +19.6% |
| Contains more WaterWater | +1075.3% |
| Contains more FatsFats | +170.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +461.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 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 | -47.2% |
| Contains more Mono. FatMonounsaturated fat | +102% |
| Contains more Poly. FatPolyunsaturated fat | +2482.3% |
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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 0.085mg | 1.8mg | 191% |
| Polyunsaturated fat | 0.896g | 23.137g | 148% |
| Vitamin B1 | 0.074mg | 1.48mg | 117% |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Manganese | 1.95mg | 85% | |
| Magnesium | 23mg | 325mg | 72% |
| Phosphorus | 163mg | 660mg | 71% |
| Vitamin B6 | 0.5mg | 1.345mg | 65% |
| Folate | 6µg | 227µg | 55% |
| Fats | 19.02g | 51.46g | 50% |
| Selenium | 31.8µg | 53µg | 39% |
| Iron | 2.4mg | 5.25mg | 36% |
| Fiber | 0g | 8.6g | 34% |
| Cholesterol | 78mg | 0mg | 26% |
| Monounsaturated fat | 9.171g | 18.528g | 23% |
| Vitamin B5 | 1.13mg | 23% | |
| Vitamin B3 | 5.149mg | 8.335mg | 20% |
| Saturated fat | 8.443g | 4.455g | 18% |
| Calories | 271kcal | 584kcal | 16% |
| Zinc | 6.34mg | 5mg | 12% |
| Potassium | 279mg | 645mg | 11% |
| Choline | 55.1mg | 10% | |
| Protein | 24.85g | 20.78g | 8% |
| Carbs | 0g | 20g | 7% |
| Calcium | 12mg | 78mg | 7% |
| Vitamin B2 | 0.301mg | 0.355mg | 4% |
| Sodium | 58mg | 9mg | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Vitamin D | 6IU | 0IU | 1% |
| Net carbs | 0g | 11.4g | N/A |
| Sugar | 0g | 2.62g | N/A |
| Vitamin A | 7µg | 3µg | 0% |
| Tryptophan | 0.278mg | 0.348mg | 0% |
| Threonine | 1.171mg | 0.928mg | 0% |
| Isoleucine | 1.157mg | 1.139mg | 0% |
| Leucine | 2.142mg | 1.659mg | 0% |
| Lysine | 2.38mg | 0.937mg | 0% |
| Methionine | 0.672mg | 0.494mg | 0% |
| Phenylalanine | 0.997mg | 1.169mg | 0% |
| Valine | 1.242mg | 1.315mg | 0% |
| Histidine | 0.931mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.001g | 0.014g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.013g | 0g | 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
45%
146%
Minerals Daily Need Coverage Score
59%
207%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 3.988g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $0.8)
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?
Steak is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 20)