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  6. Sunflower seeds vs. Beef

Sunflower seeds vs. Beef — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and beef

  • Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, magnesium, phosphorus, folate, vitamin B6, and selenium; however, beef is higher in vitamin B12.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than beef.
  • Sunflower seeds have 217 times more manganese than beef. While sunflower seeds have 1.95mg of manganese, beef has only 0.009mg.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Sunflower seeds vs Beef 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%
Beef
Beef
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +2221.4%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +83.2%
Contains more IronIron +72.7%
Contains more CopperCopper +1755.7%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +154.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +21566.7%
Contains more SeleniumSelenium +108.7%

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%
Beef
Beef
5
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +13968%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B5Vitamin B5 +134.9%
Contains more Vitamin B6Vitamin B6 +101%
Contains more FolateFolate +3142.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +37.2%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Beef DV% diff.
Vitamin E 35.17mg 0.25mg 233%
Copper 1.8mg 0.097mg 189%
Vitamin B12 0µg 4.21µg 175%
Polyunsaturated fat 23.137g 0.532g 151%
Vitamin B1 1.48mg 0.074mg 117%
Manganese 1.95mg 0.009mg 84%
Magnesium 325mg 14mg 74%
Fats 51.46g 6.54g 69%
Phosphorus 660mg 259mg 57%
Folate 227µg 7µg 55%
Vitamin B6 1.345mg 0.669mg 52%
Selenium 53µg 25.4µg 50%
Monounsaturated fat 18.528g 2.734g 39%
Fiber 8.6g 0g 34%
Iron 5.25mg 3.04mg 28%
Cholesterol 0mg 85mg 28%
Calories 584kcal 169kcal 21%
Vitamin B3 8.335mg 5.76mg 16%
Protein 20.78g 27.55g 14%
Vitamin B5 1.13mg 0.481mg 13%
Zinc 5mg 3.7mg 12%
Potassium 645mg 352mg 9%
Saturated fat 4.455g 2.595g 8%
Calcium 78mg 13mg 7%
Carbs 20g 0g 7%
Choline 55.1mg 75.6mg 4%
Vitamin B2 0.355mg 0.4mg 3%
Sodium 9mg 54mg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0µg 1.6µg 1%
Net carbs 11.4g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.62g 0g N/A
Vitamin A 3µg 2µg 0%
Trans fat 0.375g N/A
Tryptophan 0.348mg 0.359mg 0%
Threonine 0.928mg 1.534mg 0%
Isoleucine 1.139mg 1.52mg 0%
Leucine 1.659mg 2.833mg 0%
Lysine 0.937mg 3.178mg 0%
Methionine 0.494mg 0.871mg 0%
Phenylalanine 1.169mg 1.299mg 0%
Valine 1.315mg 1.603mg 0%
Histidine 0.632mg 1.244mg 0%
Omega-3 - EPA 0.014g 0.002g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 0.349g 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
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +686.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1415%
Contains more ProteinProtein +32.6%
Contains more WaterWater +1289.2%

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
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains more Mono. FatMonounsaturated fat +577.7%
Contains more Poly. FatPolyunsaturated fat +4249.1%
Contains less Sat. FatSaturated fat -41.8%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.