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  6. Sunflower seeds vs. Blueberry

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% 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 32% 3.2% 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 ~54IU
~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 Opinion
Calories 584kcal 57kcal Sunflower seeds
Protein 20.78g 0.74g Sunflower seeds
Fats 51.46g 0.33g Sunflower seeds
Vitamin C 1.4mg 9.7mg Blueberry
Net carbs 11.4g 12.09g Blueberry
Carbs 20g 14.49g Sunflower seeds
Magnesium 325mg 6mg Sunflower seeds
Calcium 78mg 6mg Sunflower seeds
Potassium 645mg 77mg Sunflower seeds
Iron 5.25mg 0.28mg Sunflower seeds
Sugar 2.62g 9.96g Sunflower seeds
Fiber 8.6g 2.4g Sunflower seeds
Copper 1.8mg 0.057mg Sunflower seeds
Zinc 5mg 0.16mg Sunflower seeds
Starch 0.03g Blueberry
Phosphorus 660mg 12mg Sunflower seeds
Sodium 9mg 1mg Blueberry
Vitamin A 50IU 54IU Blueberry
Vitamin A 3µg 3µg
Vitamin E 35.17mg 0.57mg Sunflower seeds
Manganese 1.95mg 0.336mg Sunflower seeds
Selenium 53µg 0.1µg Sunflower seeds
Vitamin B1 1.48mg 0.037mg Sunflower seeds
Vitamin B2 0.355mg 0.041mg Sunflower seeds
Vitamin B3 8.335mg 0.418mg Sunflower seeds
Vitamin B5 1.13mg 0.124mg Sunflower seeds
Vitamin B6 1.345mg 0.052mg Sunflower seeds
Vitamin K 0µg 19.3µg Blueberry
Folate 227µg 6µg Sunflower seeds
Choline 55.1mg 6mg Sunflower seeds
Saturated Fat 4.455g 0.028g Blueberry
Monounsaturated Fat 18.528g 0.047g Sunflower seeds
Polyunsaturated fat 23.137g 0.146g Sunflower seeds
Tryptophan 0.348mg 0.003mg Sunflower seeds
Threonine 0.928mg 0.02mg Sunflower seeds
Isoleucine 1.139mg 0.023mg Sunflower seeds
Leucine 1.659mg 0.044mg Sunflower seeds
Lysine 0.937mg 0.013mg Sunflower seeds
Methionine 0.494mg 0.012mg Sunflower seeds
Phenylalanine 1.169mg 0.026mg Sunflower seeds
Valine 1.315mg 0.031mg Sunflower seeds
Histidine 0.632mg 0.011mg Sunflower seeds
Fructose 4.97g Blueberry
Omega-3 - EPA 0.014g 0g Sunflower seeds

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.