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  6. Sunflower seeds vs. Allspice

Sunflower seeds vs. Allspice — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and allspice?

  • Sunflower seeds are higher in copper, vitamin B1, selenium, vitamin B6, phosphorus, folate, and magnesium, yet allspice is higher in calcium, fiber, and manganese.
  • Sunflower seeds' daily need coverage for copper is 139% more.
  • Sunflower seeds have 20 times more selenium than allspice. While sunflower seeds have 53µg of selenium, allspice has only 2.7µg.

We used Seeds, sunflower seed kernels, dried and Spices, allspice, ground types in this article.

Infographic

Sunflower seeds vs Allspice 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 96% 198% 92% 265% 184% 28% 48% 10% 384% 15%
Contains more MagnesiumMagnesium +140.7%
Contains more CopperCopper +225.5%
Contains more ZincZinc +395%
Contains more PhosphorusPhosphorus +484.1%
Contains less SodiumSodium -88.3%
Contains more SeleniumSelenium +1863%
Contains more CalciumCalcium +747.4%
Contains more PotassiumPotassium +61.9%
Contains more IronIron +34.5%
Contains more ManganeseManganese +50.9%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 131% 9% 0% 0% 25% 15% 54% 0% 48% 0% 0% 27% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1365.3%
Contains more Vitamin B2Vitamin B2 +463.5%
Contains more Vitamin B3Vitamin B3 +191.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +540.5%
Contains more FolateFolate +530.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin AVitamin A +800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Allspice DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.553mg 139%
Polyunsaturated fat 23.137g 2.36g 139%
Vitamin B1 1.48mg 0.101mg 115%
Selenium 53µg 2.7µg 91%
Vitamin B6 1.345mg 0.21mg 87%
Phosphorus 660mg 113mg 78%
Fats 51.46g 8.69g 66%
Calcium 78mg 661mg 58%
Fiber 8.6g 21.6g 52%
Folate 227µg 36µg 48%
Monounsaturated fat 18.528g 0.66g 45%
Magnesium 325mg 135mg 45%
Manganese 1.95mg 2.943mg 43%
Vitamin C 1.4mg 39.2mg 42%
Zinc 5mg 1.01mg 36%
Vitamin B3 8.335mg 2.86mg 34%
Protein 20.78g 6.09g 29%
Iron 5.25mg 7.06mg 23%
Vitamin B5 1.13mg 23%
Vitamin B2 0.355mg 0.063mg 22%
Carbs 20g 72.12g 17%
Calories 584kcal 263kcal 16%
Potassium 645mg 1044mg 12%
Choline 55.1mg 10%
Saturated fat 4.455g 2.55g 9%
Vitamin A 3µg 27µg 3%
Sodium 9mg 77mg 3%
Net carbs 11.4g 50.52g N/A
Sugar 2.62g N/A
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 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
6% 9% 72% 8% 5%
Protein: 6.09 g
Fats: 8.69 g
Carbs: 72.12 g
Water: 8.46 g
Other: 4.64 g
Contains more ProteinProtein +241.2%
Contains more FatsFats +492.2%
Contains more CarbsCarbs +260.6%
Contains more WaterWater +78.9%
Contains more OtherOther +53.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
46% 12% 42%
Saturated fat: Sat. Fat 2.55 g
Monounsaturated fat: Mono. Fat 0.66 g
Polyunsaturated fat: Poly. Fat 2.36 g
Contains more Mono. FatMonounsaturated fat +2707.3%
Contains more Poly. FatPolyunsaturated fat +880.4%
Contains less Sat. FatSaturated fat -42.8%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Allspice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171315/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.