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Sunflower seeds vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and arugula

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and vitamin B3, yet arugula is higher in vitamin K.
  • Sunflower seeds cover your daily vitamin E needs 232% more than arugula.
  • Sunflower seeds contain 177 times more selenium than arugula. While sunflower seeds contain 53µg of selenium, arugula contains only 0.3µg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Arugula, raw.

Infographic

Sunflower seeds vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +591.5%
Contains more PotassiumPotassium +74.8%
Contains more IronIron +259.6%
Contains more CopperCopper +2268.4%
Contains more ZincZinc +963.8%
Contains more PhosphorusPhosphorus +1169.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +507.5%
Contains more SeleniumSelenium +17566.7%
Contains more CalciumCalcium +105.1%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +8079.1%
Contains more Vitamin B1Vitamin B1 +3263.6%
Contains more Vitamin B2Vitamin B2 +312.8%
Contains more Vitamin B3Vitamin B3 +2632.8%
Contains more Vitamin B5Vitamin B5 +158.6%
Contains more Vitamin B6Vitamin B6 +1742.5%
Contains more FolateFolate +134%
Contains more CholineCholine +260.1%
Contains more Vitamin CVitamin C +971.4%
Contains more Vitamin AVitamin A +3866.7%
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +705.4%
Contains more FatsFats +7697%
Contains more CarbsCarbs +447.9%
Contains more OtherOther +116.4%
Contains more WaterWater +1838.9%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +37712.2%
Contains more Poly. FatPolyunsaturated fat +7153%
Contains less Sat. FatSaturated fat -98.1%

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 Arugula
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Arugula DV% diff.
Vitamin E 35.17mg 0.43mg 232%
Copper 1.8mg 0.076mg 192%
Polyunsaturated fat 23.137g 0.319g 152%
Vitamin B1 1.48mg 0.044mg 120%
Vitamin B6 1.345mg 0.073mg 98%
Selenium 53µg 0.3µg 96%
Vitamin K 0µg 108.6µg 91%
Phosphorus 660mg 52mg 87%
Fats 51.46g 0.66g 78%
Manganese 1.95mg 0.321mg 71%
Magnesium 325mg 47mg 66%
Vitamin B3 8.335mg 0.305mg 50%
Iron 5.25mg 1.46mg 47%
Monounsaturated fat 18.528g 0.049g 46%
Zinc 5mg 0.47mg 41%
Protein 20.78g 2.58g 36%
Folate 227µg 97µg 33%
Calories 584kcal 25kcal 28%
Fiber 8.6g 1.6g 28%
Vitamin B2 0.355mg 0.086mg 21%
Saturated fat 4.455g 0.086g 20%
Vitamin C 1.4mg 15mg 15%
Vitamin B5 1.13mg 0.437mg 14%
Vitamin A 3µg 119µg 13%
Potassium 645mg 369mg 8%
Calcium 78mg 160mg 8%
Choline 55.1mg 15.3mg 7%
Carbs 20g 3.65g 5%
Sodium 9mg 27mg 1%
Net carbs 11.4g 2.05g N/A
Sugar 2.62g 2.05g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Arugula
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
41%
Arugula
Minerals Daily Need Coverage Score
207%
Sunflower seeds
28%
Arugula

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
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 is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 4.369g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.2)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.