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  6. Sunflower seeds vs. Beef broiled

Sunflower seeds vs. Beef broiled — In-Depth Nutrition Comparison

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The main differences between Sunflower seeds and Beef broiled

  • Sunflower seeds are richer in Vitamin E, Copper, Vitamin B1, Manganese, Vitamin B6, Magnesium, Phosphorus, Selenium, and Folate, yet Beef broiled is richer in Vitamin B12.
  • Daily need coverage for Vitamin E from Sunflower seeds is 234% higher.
  • Sunflower seeds contain 163 times more Manganese than Beef broiled. Sunflower seeds contain 1.95mg of Manganese, while Beef broiled contains 0.012mg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Sunflower seeds vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +1447.6%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +102.8%
Contains more IronIron +101.9%
Contains more CopperCopper +2017.6%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +16150%
Contains more SeleniumSelenium +146.5%
Contains more ZincZinc +26.2%

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% 3% 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% 0.54% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +455.6%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +3117.4%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B5Vitamin B5 +71.7%
Contains more Vitamin B6Vitamin B6 +252.1%
Contains more FolateFolate +2422.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +49.5%
~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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more FatsFats +233.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +345.6%
Contains more ProteinProtein +24.8%
Contains more WaterWater +1125.8%

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
45% 51% 4%
Saturated Fat: Sat. Fat 5.895 g
Monounsaturated Fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated Fat -24.4%
Contains more Mono. FatMonounsaturated Fat +177.9%
Contains more Poly. FatPolyunsaturated fat +4680.4%

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 broiled
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Beef broiled Opinion
Calories 584kcal 250kcal Sunflower seeds
Protein 20.78g 25.93g Beef broiled
Fats 51.46g 15.41g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 0g Sunflower seeds
Carbs 20g 0g Sunflower seeds
Cholesterol 0mg 88mg Sunflower seeds
Vitamin D 0IU 2IU Beef broiled
Magnesium 325mg 21mg Sunflower seeds
Calcium 78mg 18mg Sunflower seeds
Potassium 645mg 318mg Sunflower seeds
Iron 5.25mg 2.6mg Sunflower seeds
Sugar 2.62g 0g Beef broiled
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.085mg Sunflower seeds
Zinc 5mg 6.31mg Beef broiled
Phosphorus 660mg 198mg Sunflower seeds
Sodium 9mg 72mg Sunflower seeds
Vitamin A 50IU 9IU Sunflower seeds
Vitamin A RAE 3µg 3µg
Vitamin E 35.17mg 0.12mg Sunflower seeds
Manganese 1.95mg 0.012mg Sunflower seeds
Selenium 53µg 21.5µg Sunflower seeds
Vitamin B1 1.48mg 0.046mg Sunflower seeds
Vitamin B2 0.355mg 0.176mg Sunflower seeds
Vitamin B3 8.335mg 5.378mg Sunflower seeds
Vitamin B5 1.13mg 0.658mg Sunflower seeds
Vitamin B6 1.345mg 0.382mg Sunflower seeds
Vitamin B12 0µg 2.64µg Beef broiled
Vitamin K 0µg 1.2µg Beef broiled
Folate 227µg 9µg Sunflower seeds
Trans Fat 0.572g Sunflower seeds
Choline 55.1mg 82.4mg Beef broiled
Saturated Fat 4.455g 5.895g Sunflower seeds
Monounsaturated Fat 18.528g 6.668g Sunflower seeds
Polyunsaturated fat 23.137g 0.484g Sunflower seeds
Tryptophan 0.348mg 0.094mg Sunflower seeds
Threonine 0.928mg 0.72mg Sunflower seeds
Isoleucine 1.139mg 0.822mg Sunflower seeds
Leucine 1.659mg 1.45mg Sunflower seeds
Lysine 0.937mg 1.54mg Beef broiled
Methionine 0.494mg 0.478mg Sunflower seeds
Phenylalanine 1.169mg 0.725mg Sunflower seeds
Valine 1.315mg 0.914mg Sunflower seeds
Histidine 0.632mg 0.604mg Sunflower seeds
Omega-3 - EPA 0.014g 0.003g Sunflower seeds
Omega-3 - DHA 0g 0.001g Beef broiled
Omega-3 - ALA 0.044g Beef broiled
Omega-3 - DPA 0g 0.016g Beef broiled
Omega-6 - Gamma-linoleic acid 0.012g Beef broiled

Which food is preferable for your diet?

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

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
51%
Beef broiled
Minerals Daily Need Coverage Score
207%
Sunflower seeds
56%
Beef broiled

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 1.44g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
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 Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 20)

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.