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  6. Sunflower seeds vs. Breadfruit

Sunflower seeds vs. Breadfruit — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and breadfruit

  • Sunflower seeds are higher than breadfruit in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily vitamin E needs 234% more than breadfruit.
  • Sunflower seeds contain 88 times more selenium than breadfruit. While sunflower seeds contain 53µg of selenium, breadfruit contains only 0.6µg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Breadfruit, raw.

Infographic

Sunflower seeds vs Breadfruit 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% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +31.6%
Contains more IronIron +872.2%
Contains more CopperCopper +2042.9%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +2100%
Contains more ManganeseManganese +3150%
Contains more SeleniumSelenium +8733.3%
Contains less SodiumSodium -77.8%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35070%
Contains more Vitamin B1Vitamin B1 +1245.5%
Contains more Vitamin B2Vitamin B2 +1083.3%
Contains more Vitamin B3Vitamin B3 +826.1%
Contains more Vitamin B5Vitamin B5 +147.3%
Contains more Vitamin B6Vitamin B6 +1245%
Contains more FolateFolate +1521.4%
Contains more CholineCholine +462.2%
Contains more Vitamin CVitamin C +1971.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Breadfruit DV% diff.
Vitamin E 35.17mg 0.1mg 234%
Copper 1.8mg 0.084mg 191%
Polyunsaturated fat 23.137g 0.066g 154%
Vitamin B1 1.48mg 0.11mg 114%
Vitamin B6 1.345mg 0.1mg 96%
Selenium 53µg 0.6µg 95%
Phosphorus 660mg 30mg 90%
Manganese 1.95mg 0.06mg 82%
Fats 51.46g 0.23g 79%
Magnesium 325mg 25mg 71%
Iron 5.25mg 0.54mg 59%
Folate 227µg 14µg 53%
Monounsaturated fat 18.528g 0.034g 46%
Vitamin B3 8.335mg 0.9mg 46%
Zinc 5mg 0.12mg 44%
Protein 20.78g 1.07g 39%
Vitamin C 1.4mg 29mg 31%
Vitamin B2 0.355mg 0.03mg 25%
Calories 584kcal 103kcal 24%
Saturated fat 4.455g 0.048g 20%
Fiber 8.6g 4.9g 15%
Vitamin B5 1.13mg 0.457mg 13%
Choline 55.1mg 9.8mg 8%
Calcium 78mg 17mg 6%
Potassium 645mg 490mg 5%
Carbs 20g 27.12g 2%
Net carbs 11.4g 22.22g N/A
Sugar 2.62g 11g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.5µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0.052mg 0%
Isoleucine 1.139mg 0.064mg 0%
Leucine 1.659mg 0.065mg 0%
Lysine 0.937mg 0.037mg 0%
Methionine 0.494mg 0.01mg 0%
Phenylalanine 1.169mg 0.026mg 0%
Valine 1.315mg 0.047mg 0%
Histidine 0.632mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +1842.1%
Contains more FatsFats +22273.9%
Contains more OtherOther +225.8%
Contains more CarbsCarbs +35.6%
Contains more WaterWater +1393.7%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +54394.1%
Contains more Poly. FatPolyunsaturated fat +34956.1%
Contains less Sat. FatSaturated fat -98.9%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.