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Sunflower seeds vs. Balsamic vinegar — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and balsamic vinegar

  • Sunflower seeds are higher than balsamic vinegar in copper, phosphorus, manganese, magnesium, iron, zinc, potassium, and calcium.
  • Sunflower seeds cover your daily copper needs 197% more than balsamic vinegar.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Vinegar, balsamic.

Infographic

Sunflower seeds vs Balsamic vinegar 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 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +188.9%
Contains more PotassiumPotassium +475.9%
Contains more IronIron +629.2%
Contains more CopperCopper +6823.1%
Contains more ZincZinc +6150%
Contains more PhosphorusPhosphorus +3373.7%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +1388.5%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

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
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +4140.8%
Contains more FatsFats +∞%
Contains more CarbsCarbs +17.4%
Contains more WaterWater +1516.3%
Contains more OtherOther +99%

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
51% 49%
Starch: 0 g
Sucrose: 0 g
Glucose: 7.57 g
Fructose: 7.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Balsamic vinegar
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Balsamic vinegar DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.026mg 197%
Polyunsaturated fat 23.137g 154%
Vitamin B1 1.48mg 123%
Vitamin B6 1.345mg 103%
Selenium 53µg 96%
Phosphorus 660mg 19mg 92%
Manganese 1.95mg 0.131mg 79%
Fats 51.46g 0g 79%
Magnesium 325mg 12mg 75%
Folate 227µg 57%
Iron 5.25mg 0.72mg 57%
Vitamin B3 8.335mg 52%
Monounsaturated fat 18.528g 46%
Zinc 5mg 0.08mg 45%
Protein 20.78g 0.49g 41%
Fiber 8.6g 34%
Vitamin B2 0.355mg 27%
Calories 584kcal 88kcal 25%
Vitamin B5 1.13mg 23%
Saturated fat 4.455g 0g 20%
Potassium 645mg 112mg 16%
Choline 55.1mg 10%
Fructose 7.38g 9%
Calcium 78mg 27mg 5%
Vitamin C 1.4mg 0mg 2%
Carbs 20g 17.03g 1%
Sodium 9mg 23mg 1%
Net carbs 11.4g 17.03g N/A
Sugar 2.62g 14.95g N/A
Vitamin A 3µg 0µg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Balsamic vinegar
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
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
207%
Sunflower seeds
9%
Balsamic vinegar

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 12.33g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 30)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $2.4)
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 Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 4.455g)

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.