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Sunflower seeds vs. Apricot — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and apricots?

  • Sunflower seeds are richer than apricots in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 229% more.
  • Sunflower seeds have 530 times more selenium than apricots. While sunflower seeds have 53µg of selenium, apricots have only 0.1µg.
  • The glycemic index of sunflower seeds is lower.

We used Seeds, sunflower seed kernels, dried and Apricots, raw types in this article.

Infographic

Sunflower seeds vs Apricot 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 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +149%
Contains more IronIron +1246.2%
Contains more CopperCopper +2207.7%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +2769.6%
Contains more ManganeseManganese +2432.5%
Contains more SeleniumSelenium +52900%
Contains less SodiumSodium -88.9%

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 33% 32% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
Contains more Vitamin EVitamin E +3851.7%
Contains more Vitamin B1Vitamin B1 +4833.3%
Contains more Vitamin B2Vitamin B2 +787.5%
Contains more Vitamin B3Vitamin B3 +1289.2%
Contains more Vitamin B5Vitamin B5 +370.8%
Contains more Vitamin B6Vitamin B6 +2390.7%
Contains more FolateFolate +2422.2%
Contains more CholineCholine +1867.9%
Contains more Vitamin CVitamin C +614.3%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more ProteinProtein +1384.3%
Contains more FatsFats +13094.9%
Contains more CarbsCarbs +79.9%
Contains more OtherOther +309.5%
Contains more WaterWater +1725.6%

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
10% 62% 28%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +10798.8%
Contains more Poly. FatPolyunsaturated fat +29948.1%
Contains less Sat. FatSaturated fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
64% 26% 10%
Starch: 0 g
Sucrose: 5.87 g
Glucose: 2.37 g
Fructose: 0.94 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +134.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Apricot DV% diff.
Vitamin E 35.17mg 0.89mg 229%
Copper 1.8mg 0.078mg 191%
Polyunsaturated fat 23.137g 0.077g 154%
Vitamin B1 1.48mg 0.03mg 121%
Vitamin B6 1.345mg 0.054mg 99%
Selenium 53µg 0.1µg 96%
Phosphorus 660mg 23mg 91%
Manganese 1.95mg 0.077mg 81%
Fats 51.46g 0.39g 79%
Magnesium 325mg 10mg 75%
Iron 5.25mg 0.39mg 61%
Folate 227µg 9µg 55%
Vitamin B3 8.335mg 0.6mg 48%
Monounsaturated fat 18.528g 0.17g 46%
Zinc 5mg 0.2mg 44%
Protein 20.78g 1.4g 39%
Calories 584kcal 48kcal 27%
Fiber 8.6g 2g 26%
Vitamin B2 0.355mg 0.04mg 24%
Saturated fat 4.455g 0.027g 20%
Vitamin B5 1.13mg 0.24mg 18%
Potassium 645mg 259mg 11%
Vitamin A 3µg 96µg 10%
Choline 55.1mg 2.8mg 10%
Vitamin C 1.4mg 10mg 10%
Calcium 78mg 13mg 7%
Vitamin K 0µg 3.3µg 3%
Carbs 20g 11.12g 3%
Fructose 0.94g 1%
Net carbs 11.4g 9.12g N/A
Sugar 2.62g 9.24g N/A
Sodium 9mg 1mg 0%
Tryptophan 0.348mg 0.015mg 0%
Threonine 0.928mg 0.047mg 0%
Isoleucine 1.139mg 0.041mg 0%
Leucine 1.659mg 0.077mg 0%
Lysine 0.937mg 0.097mg 0%
Methionine 0.494mg 0.006mg 0%
Phenylalanine 1.169mg 0.052mg 0%
Valine 1.315mg 0.047mg 0%
Histidine 0.632mg 0.027mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

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

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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
146%
Sunflower seeds
12%
Apricot
Minerals Daily Need Coverage Score
207%
Sunflower seeds
10%
Apricot

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 6.62g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 14)
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 contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Apricot
Apricot is lower in Saturated fat (difference - 4.428g)
Which food is cheaper?
Apricot
Apricot is cheaper (difference - $1.1)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.