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Sunflower seeds vs. Beef noodle soup — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and beef noodle soup

  • Sunflower seeds are higher than beef noodle soup in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily vitamin E needs 231% more than beef noodle soup.
  • Sunflower seeds contain 108 times more magnesium than beef noodle soup. While sunflower seeds contain 325mg of magnesium, beef noodle soup contains only 3mg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Soup, beef noodle, canned, prepared with equal volume water.

Infographic

Sunflower seeds vs Beef noodle soup 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 2.1% 2.4% 3.5% 17% 20% 17% 8.1% 42% 14% 16%
Contains more MagnesiumMagnesium +10733.3%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +1512.5%
Contains more IronIron +1093.2%
Contains more CopperCopper +2900%
Contains more ZincZinc +706.5%
Contains more PhosphorusPhosphorus +3373.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1689%
Contains more SeleniumSelenium +1666.7%

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%
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 0.67% 1.7% 10% 0% 7% 5.5% 8% 4.8% 3.5% 10% 2% 6% 3.8%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +6934%
Contains more Vitamin B1Vitamin B1 +5185.7%
Contains more Vitamin B2Vitamin B2 +1379.2%
Contains more Vitamin B3Vitamin B3 +1861.2%
Contains more Vitamin B5Vitamin B5 +1312.5%
Contains more Vitamin B6Vitamin B6 +8866.7%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +687.1%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~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
2% 4% 92%
Protein: 1.93 g
Fats: 1.23 g
Carbs: 3.58 g
Water: 92.16 g
Other: 1.1 g
Contains more ProteinProtein +976.7%
Contains more FatsFats +4083.7%
Contains more CarbsCarbs +458.7%
Contains more OtherOther +175.5%
Contains more WaterWater +1848.4%

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
40% 43% 17%
Saturated fat: Sat. Fat 0.455 g
Monounsaturated fat: Mono. Fat 0.495 g
Polyunsaturated fat: Poly. Fat 0.195 g
Contains more Mono. FatMonounsaturated fat +3643%
Contains more Poly. FatPolyunsaturated fat +11765.1%
Contains less Sat. FatSaturated fat -89.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Beef noodle soup
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Beef noodle soup DV% diff.
Vitamin E 35.17mg 0.5mg 231%
Copper 1.8mg 0.06mg 193%
Polyunsaturated fat 23.137g 0.195g 153%
Vitamin B1 1.48mg 0.028mg 121%
Vitamin B6 1.345mg 0.015mg 102%
Phosphorus 660mg 19mg 92%
Selenium 53µg 3µg 91%
Manganese 1.95mg 0.109mg 80%
Magnesium 325mg 3mg 77%
Fats 51.46g 1.23g 77%
Iron 5.25mg 0.44mg 60%
Folate 227µg 8µg 55%
Vitamin B3 8.335mg 0.425mg 49%
Monounsaturated fat 18.528g 0.495g 45%
Zinc 5mg 0.62mg 40%
Protein 20.78g 1.93g 38%
Fiber 8.6g 0.3g 33%
Calories 584kcal 34kcal 28%
Vitamin B2 0.355mg 0.024mg 25%
Vitamin B5 1.13mg 0.08mg 21%
Saturated fat 4.455g 0.455g 18%
Potassium 645mg 40mg 18%
Sodium 9mg 325mg 14%
Choline 55.1mg 7mg 9%
Calcium 78mg 8mg 7%
Carbs 20g 3.58g 5%
Vitamin B12 0µg 0.08µg 3%
Vitamin C 1.4mg 0.2mg 1%
Cholesterol 0mg 2mg 1%
Vitamin K 0µg 0.8µg 1%
Net carbs 11.4g 3.28g N/A
Sugar 2.62g 1.03g N/A
Vitamin A 3µg 5µg 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 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Beef noodle soup
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
5%
Beef noodle soup
Minerals Daily Need Coverage Score
207%
Sunflower seeds
14%
Beef noodle soup

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 316mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 22)
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?
Beef noodle soup
Beef noodle soup is lower in Sugar (difference - 1.59g)
Which food is lower in Saturated fat?
Beef noodle soup
Beef noodle soup is lower in Saturated fat (difference - 4g)
Which food is cheaper?
Beef noodle soup
Beef noodle soup 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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Beef noodle soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172906/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.