Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seed
  5. Compare
  6. Sunflower seed vs. Beef

Sunflower seed vs. Beef — In-Depth Nutrition Comparison

Compare

Summary of differences between Sunflower seed and Beef

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Folate, Vitamin B6, and Selenium, however, Beef is higher in Vitamin B12.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Beef.
  • Sunflower seed has 217 times more Manganese than Beef. While Sunflower seed has 1.95mg of Manganese, Beef has only 0.009mg.

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 seed 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.
Sunflower seed
Sunflower seed
10
:
0
Beef
Beef
Contains more Calcium +500%
Contains more Iron +72.7%
Contains more Magnesium +2221.4%
Contains more Phosphorus +154.8%
Contains more Potassium +83.2%
Contains less Sodium -83.3%
Contains more Zinc +35.1%
Contains more Copper +1755.7%
Contains more Manganese +21566.7%
Contains more Selenium +108.7%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +500%
Contains more Iron +72.7%
Contains more Magnesium +2221.4%
Contains more Phosphorus +154.8%
Contains more Potassium +83.2%
Contains less Sodium -83.3%
Contains more Zinc +35.1%
Contains more Copper +1755.7%
Contains more Manganese +21566.7%
Contains more Selenium +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.
Sunflower seed
Sunflower seed
8
:
4
Beef
Beef
Contains more Vitamin A +733.3%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1900%
Contains more Vitamin B3 +44.7%
Contains more Vitamin B5 +134.9%
Contains more Vitamin B6 +101%
Contains more Folate +3142.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +733.3%
Contains more Vitamin E +13968%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1900%
Contains more Vitamin B3 +44.7%
Contains more Vitamin B5 +134.9%
Contains more Vitamin B6 +101%
Contains more Folate +3142.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Beef
Beef
Contains more Fats +686.9%
Contains more Carbs +∞%
Contains more Other +1415%
Contains more Protein +32.6%
Contains more Water +1289.2%
Sunflower seed
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
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Fats +686.9%
Contains more Carbs +∞%
Contains more Other +1415%
Contains more Protein +32.6%
Contains more Water +1289.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Beef
Beef
Contains more Monounsaturated Fat +577.7%
Contains more Polyunsaturated fat +4249.1%
Contains less Saturated Fat -41.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +577.7%
Contains more Polyunsaturated fat +4249.1%
Contains less Saturated Fat -41.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Beef
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seed Beef Opinion
Net carbs 11.4g 0g Sunflower seed
Protein 20.78g 27.55g Beef
Fats 51.46g 6.54g Sunflower seed
Carbs 20g 0g Sunflower seed
Calories 584kcal 169kcal Sunflower seed
Sugar 2.62g 0g Beef
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 13mg Sunflower seed
Iron 5.25mg 3.04mg Sunflower seed
Magnesium 325mg 14mg Sunflower seed
Phosphorus 660mg 259mg Sunflower seed
Potassium 645mg 352mg Sunflower seed
Sodium 9mg 54mg Sunflower seed
Zinc 5mg 3.7mg Sunflower seed
Copper 1.8mg 0.097mg Sunflower seed
Manganese 1.95mg 0.009mg Sunflower seed
Selenium 53µg 25.4µg Sunflower seed
Vitamin A 50IU 6IU Sunflower seed
Vitamin A RAE 3µg 2µg Sunflower seed
Vitamin E 35.17mg 0.25mg Sunflower seed
Vitamin D 0IU 3IU Beef
Vitamin D 0µg 0.1µg Beef
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.074mg Sunflower seed
Vitamin B2 0.355mg 0.4mg Beef
Vitamin B3 8.335mg 5.76mg Sunflower seed
Vitamin B5 1.13mg 0.481mg Sunflower seed
Vitamin B6 1.345mg 0.669mg Sunflower seed
Folate 227µg 7µg Sunflower seed
Vitamin B12 0µg 4.21µg Beef
Vitamin K 0µg 1.6µg Beef
Tryptophan 0.348mg 0.359mg Beef
Threonine 0.928mg 1.534mg Beef
Isoleucine 1.139mg 1.52mg Beef
Leucine 1.659mg 2.833mg Beef
Lysine 0.937mg 3.178mg Beef
Methionine 0.494mg 0.871mg Beef
Phenylalanine 1.169mg 1.299mg Beef
Valine 1.315mg 1.603mg Beef
Histidine 0.632mg 1.244mg Beef
Cholesterol 0mg 85mg Sunflower seed
Trans Fat 0.375g Sunflower seed
Saturated Fat 4.455g 2.595g Beef
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - EPA 0.014g 0.002g Sunflower seed
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 18.528g 2.734g Sunflower seed
Polyunsaturated fat 23.137g 0.532g Sunflower seed
Omega-6 - Eicosadienoic acid 0g 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Sunflower seed
Sunflower seed vs Sesame
Sesame
Sunflower seed
Sunflower seed vs Safflower
Safflower
Sunflower seed
Sunflower seed vs Seed
Seed
Beef
Beef vs Steak
Steak
Beef
Beef vs Chicken meat
Chicken meat
Beef
Beef vs Lamb
Lamb

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
156%
Sunflower seed
79%
Beef
Minerals Daily Need Coverage Score
207%
Sunflower seed
55%
Beef

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 1.86g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 20)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1.6)

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 seed - 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.