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Sunflower seeds vs. Blueberry — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and blueberries?

  • Blueberries have less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 231% higher.
  • Sunflower seeds have 530 times more selenium than blueberries. Sunflower seeds have 53µg of selenium, while blueberries have 0.1µg.
  • Sunflower seeds have a lower glycemic index than blueberries.

We used Seeds, sunflower seed kernels, dried and Blueberries, raw types in this comparison.

Infographic

Sunflower seeds vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +5316.7%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +737.7%
Contains more IronIron +1775%
Contains more CopperCopper +3057.9%
Contains more ZincZinc +3025%
Contains more PhosphorusPhosphorus +5400%
Contains more ManganeseManganese +480.4%
Contains more SeleniumSelenium +52900%
Contains less SodiumSodium -88.9%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin EVitamin E +6070.2%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B2Vitamin B2 +765.9%
Contains more Vitamin B3Vitamin B3 +1894%
Contains more Vitamin B5Vitamin B5 +811.3%
Contains more Vitamin B6Vitamin B6 +2486.5%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +818.3%
Contains more Vitamin CVitamin C +592.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +2708.1%
Contains more FatsFats +15493.9%
Contains more CarbsCarbs +38%
Contains more OtherOther +1217.4%
Contains more WaterWater +1680.3%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +39321.3%
Contains more Poly. FatPolyunsaturated fat +15747.3%
Contains less Sat. FatSaturated fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2172.7%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Blueberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Blueberry DV% diff.
Vitamin E 35.17mg 0.57mg 231%
Copper 1.8mg 0.057mg 194%
Polyunsaturated fat 23.137g 0.146g 153%
Vitamin B1 1.48mg 0.037mg 120%
Vitamin B6 1.345mg 0.052mg 99%
Selenium 53µg 0.1µg 96%
Phosphorus 660mg 12mg 93%
Fats 51.46g 0.33g 79%
Magnesium 325mg 6mg 76%
Manganese 1.95mg 0.336mg 70%
Iron 5.25mg 0.28mg 62%
Folate 227µg 6µg 55%
Vitamin B3 8.335mg 0.418mg 49%
Monounsaturated fat 18.528g 0.047g 46%
Zinc 5mg 0.16mg 44%
Protein 20.78g 0.74g 40%
Calories 584kcal 57kcal 26%
Fiber 8.6g 2.4g 25%
Vitamin B2 0.355mg 0.041mg 24%
Vitamin B5 1.13mg 0.124mg 20%
Saturated fat 4.455g 0.028g 20%
Potassium 645mg 77mg 17%
Vitamin K 0µg 19.3µg 16%
Choline 55.1mg 6mg 9%
Vitamin C 1.4mg 9.7mg 9%
Calcium 78mg 6mg 7%
Fructose 4.97g 6%
Carbs 20g 14.49g 2%
Net carbs 11.4g 12.09g N/A
Sugar 2.62g 9.96g N/A
Starch 0.03g 0%
Sodium 9mg 1mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.348mg 0.003mg 0%
Threonine 0.928mg 0.02mg 0%
Isoleucine 1.139mg 0.023mg 0%
Leucine 1.659mg 0.044mg 0%
Lysine 0.937mg 0.013mg 0%
Methionine 0.494mg 0.012mg 0%
Phenylalanine 1.169mg 0.026mg 0%
Valine 1.315mg 0.031mg 0%
Histidine 0.632mg 0.011mg 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 Blueberry
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
11%
Blueberry
Minerals Daily Need Coverage Score
207%
Sunflower seeds
10%
Blueberry

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 7.34g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 33)
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 contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Blueberry
Blueberry is lower in Saturated fat (difference - 4.427g)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.