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Sunflower seeds vs. Beer — In-Depth Nutrition Comparison

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How are sunflower seeds and beer different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than beer.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds contain 360 times more copper than beer. While sunflower seeds contain 1.8mg of copper, beer contains only 0.005mg.
  • Sunflower seeds have a lower glycemic index (20) than beer (104).

Seeds, sunflower seed kernels, dried and Alcoholic beverage, beer, regular, all are the varieties used in this article.

Infographic

Sunflower seeds vs Beer 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%
Beer
Beer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 2.4% 0.75% 1.7% 0.27% 6% 0.52% 1% 3.3%
Contains more MagnesiumMagnesium +5316.7%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +2288.9%
Contains more IronIron +26150%
Contains more CopperCopper +35900%
Contains more ZincZinc +49900%
Contains more PhosphorusPhosphorus +4614.3%
Contains more ManganeseManganese +24275%
Contains more SeleniumSelenium +8733.3%
Contains less SodiumSodium -55.6%

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%
Beer
Beer
1
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% 1.3% 5.8% 9.6% 2.5% 11% 2.5% 0% 4.5% 5.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29500%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +1524.8%
Contains more Vitamin B5Vitamin B5 +2656.1%
Contains more Vitamin B6Vitamin B6 +2823.9%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +445.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Beer DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.005mg 199%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0.005mg 123%
Vitamin B6 1.345mg 0.046mg 100%
Selenium 53µg 0.6µg 95%
Phosphorus 660mg 14mg 92%
Manganese 1.95mg 0.008mg 84%
Fats 51.46g 0g 79%
Magnesium 325mg 6mg 76%
Iron 5.25mg 0.02mg 65%
Folate 227µg 6µg 55%
Vitamin B3 8.335mg 0.513mg 49%
Monounsaturated fat 18.528g 0g 46%
Zinc 5mg 0.01mg 45%
Protein 20.78g 0.46g 41%
Fiber 8.6g 0g 34%
Calories 584kcal 43kcal 27%
Vitamin B2 0.355mg 0.025mg 25%
Vitamin B5 1.13mg 0.041mg 22%
Saturated fat 4.455g 0g 20%
Potassium 645mg 27mg 18%
Choline 55.1mg 10.1mg 8%
Calcium 78mg 4mg 7%
Carbs 20g 3.55g 5%
Vitamin C 1.4mg 0mg 2%
Vitamin B12 0µg 0.02µg 1%
Net carbs 11.4g 3.55g N/A
Sugar 2.62g 0g N/A
Sodium 9mg 4mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0mg 0%
Threonine 0.928mg 0mg 0%
Isoleucine 1.139mg 0mg 0%
Leucine 1.659mg 0mg 0%
Lysine 0.937mg 0mg 0%
Methionine 0.494mg 0mg 0%
Phenylalanine 1.169mg 0mg 0%
Valine 1.315mg 0mg 0%
Histidine 0.632mg 0mg 0%
Omega-3 - EPA 0.014g 0g 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
Beer
Beer
2
4% 92% 4%
Protein: 0.46 g
Fats: 0 g
Carbs: 3.55 g
Water: 91.96 g
Other: 4.03 g
Contains more ProteinProtein +4417.4%
Contains more FatsFats +∞%
Contains more CarbsCarbs +463.4%
Contains more WaterWater +1844.2%
Contains more OtherOther +33%

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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. Beer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168746/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.