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  6. Sunflower seeds vs. Baker's yeast

Sunflower seeds vs. Baker's yeast — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and baker's yeast

  • Sunflower seeds have more vitamin E, copper, selenium, manganese, vitamin B6, magnesium, and phosphorus; however, baker's yeast is richer in folate, vitamin B5, and vitamin B2.
  • Sunflower seeds cover your daily vitamin E needs 234% more than baker's yeast.
  • Baker's yeast has 12 times less copper than sunflower seeds. Sunflower seeds have 1.8mg of copper, while baker's yeast has 0.148mg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Leavening agents, yeast, baker's, compressed.

Infographic

Sunflower seeds vs Baker's yeast 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 29% 5.7% 53% 122% 49% 272% 144% 3.9% 26% 44%
Contains more MagnesiumMagnesium +712.5%
Contains more CalciumCalcium +310.5%
Contains more IronIron +61.5%
Contains more CopperCopper +1116.2%
Contains more PhosphorusPhosphorus +96.4%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +875%
Contains more SeleniumSelenium +554.3%
Contains more ZincZinc +99.4%
~equal in Potassium ~601mg

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 0.33% 0% 0% 0% 470% 261% 231% 294% 99% 1.3% 0% 589% 17%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +212.8%
Contains more CholineCholine +72.2%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B2Vitamin B2 +218.3%
Contains more Vitamin B3Vitamin B3 +47.6%
Contains more Vitamin B5Vitamin B5 +333.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +245.8%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Baker's yeast DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.148mg 184%
Polyunsaturated fat 23.137g 0.004g 154%
Folate 227µg 785µg 140%
Selenium 53µg 8.1µg 82%
Fats 51.46g 1.9g 76%
Manganese 1.95mg 0.2mg 76%
Vitamin B5 1.13mg 4.9mg 75%
Vitamin B6 1.345mg 0.43mg 70%
Magnesium 325mg 40mg 68%
Vitamin B2 0.355mg 1.13mg 60%
Phosphorus 660mg 336mg 46%
Zinc 5mg 9.97mg 45%
Monounsaturated fat 18.528g 1.047g 44%
Vitamin B1 1.48mg 1.88mg 33%
Protein 20.78g 8.4g 25%
Vitamin B3 8.335mg 12.3mg 25%
Iron 5.25mg 3.25mg 25%
Calories 584kcal 105kcal 24%
Saturated fat 4.455g 0.243g 19%
Calcium 78mg 19mg 6%
Choline 55.1mg 32mg 4%
Fiber 8.6g 8.1g 2%
Vitamin C 1.4mg 0.1mg 1%
Potassium 645mg 601mg 1%
Sodium 9mg 30mg 1%
Carbs 20g 18.1g 1%
Net carbs 11.4g 10g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.348mg 0.106mg 0%
Threonine 0.928mg 0.435mg 0%
Isoleucine 1.139mg 0.476mg 0%
Leucine 1.659mg 0.668mg 0%
Lysine 0.937mg 0.69mg 0%
Methionine 0.494mg 0.166mg 0%
Phenylalanine 1.169mg 0.407mg 0%
Valine 1.315mg 0.512mg 0%
Histidine 0.632mg 0.217mg 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
8% 2% 18% 69% 3%
Protein: 8.4 g
Fats: 1.9 g
Carbs: 18.1 g
Water: 69 g
Other: 2.6 g
Contains more ProteinProtein +147.4%
Contains more FatsFats +2608.4%
Contains more OtherOther +16.5%
Contains more WaterWater +1358.8%
~equal in Carbs ~18.1g

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% 81%
Saturated fat: Sat. Fat 0.243 g
Monounsaturated fat: Mono. Fat 1.047 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +1669.6%
Contains more Poly. FatPolyunsaturated fat +578325%
Contains less Sat. FatSaturated fat -94.5%

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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. Baker's yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175042/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.