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  6. Sunflower seeds vs. Arrowroot

Sunflower seeds vs. Arrowroot — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and arrowroot

  • Arrowroot has less copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, vitamin B3, zinc, and iron than sunflower seeds.
  • Sunflower seeds cover your daily need for copper, 187% more than arrowroot.
  • Sunflower seeds have 76 times more selenium than arrowroot. While sunflower seeds have 53µg of selenium, arrowroot has only 0.7µg.
  • The glycemic index of arrowroot is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Arrowroot, raw.

Infographic

Sunflower seeds vs Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +42.1%
Contains more IronIron +136.5%
Contains more CopperCopper +1387.6%
Contains more ZincZinc +693.7%
Contains more PhosphorusPhosphorus +573.5%
Contains less SodiumSodium -65.4%
Contains more ManganeseManganese +1020.7%
Contains more SeleniumSelenium +7471.4%

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +935%
Contains more Vitamin B2Vitamin B2 +501.7%
Contains more Vitamin B3Vitamin B3 +392.3%
Contains more Vitamin B5Vitamin B5 +287%
Contains more Vitamin B6Vitamin B6 +405.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +35.7%
Contains more FolateFolate +48.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Arrowroot DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.121mg 187%
Polyunsaturated fat 23.137g 0.092g 154%
Vitamin B1 1.48mg 0.143mg 111%
Selenium 53µg 0.7µg 95%
Vitamin B6 1.345mg 0.266mg 83%
Phosphorus 660mg 98mg 80%
Fats 51.46g 0.2g 79%
Manganese 1.95mg 0.174mg 77%
Magnesium 325mg 25mg 71%
Monounsaturated fat 18.528g 0.004g 46%
Vitamin B3 8.335mg 1.693mg 42%
Zinc 5mg 0.63mg 40%
Iron 5.25mg 2.22mg 38%
Protein 20.78g 4.24g 33%
Fiber 8.6g 1.3g 29%
Folate 227µg 338µg 28%
Calories 584kcal 65kcal 26%
Vitamin B2 0.355mg 0.059mg 23%
Saturated fat 4.455g 0.039g 20%
Vitamin B5 1.13mg 0.292mg 17%
Choline 55.1mg 10%
Calcium 78mg 6mg 7%
Potassium 645mg 454mg 6%
Carbs 20g 13.39g 2%
Vitamin C 1.4mg 1.9mg 1%
Sodium 9mg 26mg 1%
Net carbs 11.4g 12.09g N/A
Sugar 2.62g N/A
Vitamin A 3µg 1µg 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 0.014g 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +390.1%
Contains more FatsFats +25630%
Contains more CarbsCarbs +49.4%
Contains more OtherOther +113.4%
Contains more WaterWater +1607.2%

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +463100%
Contains more Poly. FatPolyunsaturated fat +25048.9%
Contains less Sat. FatSaturated fat -99.1%

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.