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  6. Sunflower seeds vs. Beef tenderloin

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

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A recap on the differences between sunflower seeds and beef tenderloin

  • Sunflower seeds are higher in copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, folate, selenium, and fiber, yet beef tenderloin is higher in vitamin B12.
  • Sunflower seeds cover your daily copper needs 186% more than beef tenderloin.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Sunflower seeds vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +1377.3%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +94.9%
Contains more IronIron +68.8%
Contains more CopperCopper +1363.4%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +225.1%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +13828.6%
Contains more SeleniumSelenium +131.4%

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% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1544.4%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +352%
Contains more Vitamin B6Vitamin B6 +438%
Contains more FolateFolate +2737.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +65.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Beef tenderloin DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.123mg 186%
Polyunsaturated fat 23.137g 1g 148%
Vitamin B1 1.48mg 0.09mg 116%
Vitamin B12 0µg 2.46µg 103%
Manganese 1.95mg 0.014mg 84%
Vitamin B6 1.345mg 0.25mg 84%
Magnesium 325mg 22mg 72%
Phosphorus 660mg 203mg 65%
Folate 227µg 8µg 55%
Selenium 53µg 22.9µg 55%
Fats 51.46g 24.6g 41%
Fiber 8.6g 0g 34%
Vitamin B3 8.335mg 3mg 33%
Cholesterol 0mg 85mg 28%
Iron 5.25mg 3.11mg 27%
Saturated fat 4.455g 9.72g 24%
Monounsaturated fat 18.528g 10.27g 21%
Vitamin B5 1.13mg 0.25mg 18%
Calories 584kcal 324kcal 13%
Potassium 645mg 331mg 9%
Zinc 5mg 4.03mg 9%
Vitamin B2 0.355mg 0.26mg 7%
Calcium 78mg 9mg 7%
Choline 55.1mg 91mg 7%
Carbs 20g 0g 7%
Protein 20.78g 23.9g 6%
Vitamin C 1.4mg 0mg 2%
Sodium 9mg 57mg 2%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.268mg 0%
Threonine 0.928mg 1.044mg 0%
Isoleucine 1.139mg 1.075mg 0%
Leucine 1.659mg 1.889mg 0%
Lysine 0.937mg 1.989mg 0%
Methionine 0.494mg 0.612mg 0%
Phenylalanine 1.169mg 0.933mg 0%
Valine 1.315mg 1.163mg 0%
Histidine 0.632mg 0.818mg 0%
Omega-3 - EPA 0.014g 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more FatsFats +109.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +15%
Contains more WaterWater +922.6%
~equal in Other ~3.13g

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -54.2%
Contains more Mono. FatMonounsaturated fat +80.4%
Contains more Poly. FatPolyunsaturated fat +2213.7%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.