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  6. Sunflower seeds vs. Beefsteak raw

Sunflower seeds vs. Beefsteak raw — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and beefsteak raw

  • Sunflower seeds have more copper, vitamin B1, magnesium, phosphorus, vitamin B6, folate, selenium, iron, and fiber; however, beefsteak raw is richer in vitamin B12.
  • Sunflower seeds cover your daily copper needs 191% more than beefsteak raw.
  • Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Sunflower seeds vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +72%
Contains more IronIron +162.5%
Contains more CopperCopper +2178.5%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +90%
~equal in Zinc ~5.3mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1873.3%
Contains more Vitamin B2Vitamin B2 +95.1%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +147.7%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Beefsteak raw DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.079mg 191%
Polyunsaturated fat 23.137g 0.189g 153%
Vitamin B1 1.48mg 0.075mg 117%
Vitamin B12 0µg 2.69µg 112%
Manganese 1.95mg 85%
Fats 51.46g 5.36g 71%
Magnesium 325mg 25mg 71%
Phosphorus 660mg 220mg 63%
Vitamin B6 1.345mg 0.543mg 62%
Folate 227µg 3µg 56%
Selenium 53µg 27.9µg 46%
Iron 5.25mg 2mg 41%
Monounsaturated fat 18.528g 2.354g 40%
Fiber 8.6g 0g 34%
Vitamin B5 1.13mg 23%
Calories 584kcal 134kcal 23%
Cholesterol 0mg 67mg 22%
Vitamin B3 8.335mg 5.048mg 21%
Vitamin B2 0.355mg 0.182mg 13%
Saturated fat 4.455g 1.875g 12%
Choline 55.1mg 10%
Potassium 645mg 375mg 8%
Calcium 78mg 5mg 7%
Carbs 20g 0g 7%
Zinc 5mg 5.3mg 3%
Sodium 9mg 55mg 2%
Vitamin C 1.4mg 0mg 2%
Vitamin D 0µg 0.1µg 1%
Protein 20.78g 21.38g 1%
Vitamin K 0µg 1.5µg 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 0.253g N/A
Tryptophan 0.348mg 0.262mg 0%
Threonine 0.928mg 1.099mg 0%
Isoleucine 1.139mg 1.09mg 0%
Leucine 1.659mg 2.011mg 0%
Lysine 0.937mg 2.247mg 0%
Methionine 0.494mg 0.621mg 0%
Phenylalanine 1.169mg 0.931mg 0%
Valine 1.315mg 1.152mg 0%
Histidine 0.632mg 0.868mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +860.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +818.2%
Contains more WaterWater +1441.9%
~equal in Protein ~21.38g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +687.1%
Contains more Poly. FatPolyunsaturated fat +12141.8%
Contains less Sat. FatSaturated fat -57.9%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.