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

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How are sunflower seeds and brisket raw different?

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, magnesium, vitamin B6, selenium, phosphorus, and folate; however, brisket raw is richer in vitamin B12.
  • Daily need coverage for vitamin E for sunflower seeds is 232% higher.
  • Sunflower seeds contain 139 times more manganese than brisket raw. While sunflower seeds contain 1.95mg of manganese, brisket raw contains only 0.014mg.
  • Brisket raw has a lower glycemic index (0) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Beef, brisket, whole, separable lean only, all grades, raw are the varieties used in this article.

Infographic

Sunflower seeds vs Brisket 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
Contains more MagnesiumMagnesium +1313%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +95.5%
Contains more IronIron +173.4%
Contains more CopperCopper +2150%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +228.4%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +13828.6%
Contains more SeleniumSelenium +223.2%

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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10890.6%
Contains more Vitamin B1Vitamin B1 +1380%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B5Vitamin B5 +222.9%
Contains more Vitamin B6Vitamin B6 +220.2%
Contains more FolateFolate +3142.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +57%
~equal in Vitamin D ~µg

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% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
Contains more FatsFats +598.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +87%
Contains more WaterWater +1386%
~equal in Protein ~20.72g

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
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +435.5%
Contains more Poly. FatPolyunsaturated fat +9959.6%
Contains less Sat. FatSaturated fat -41.9%

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 Brisket raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Brisket raw DV% diff.
Vitamin E 35.17mg 0.32mg 232%
Copper 1.8mg 0.08mg 191%
Polyunsaturated fat 23.137g 0.23g 153%
Vitamin B1 1.48mg 0.1mg 115%
Vitamin B12 0µg 2.43µg 101%
Manganese 1.95mg 0.014mg 84%
Magnesium 325mg 23mg 72%
Vitamin B6 1.345mg 0.42mg 71%
Fats 51.46g 7.37g 68%
Selenium 53µg 16.4µg 67%
Phosphorus 660mg 201mg 66%
Folate 227µg 7µg 55%
Iron 5.25mg 1.92mg 42%
Monounsaturated fat 18.528g 3.46g 38%
Fiber 8.6g 0g 34%
Vitamin B3 8.335mg 3.94mg 27%
Calories 584kcal 155kcal 21%
Cholesterol 0mg 62mg 21%
Vitamin B5 1.13mg 0.35mg 16%
Vitamin B2 0.355mg 0.17mg 14%
Potassium 645mg 330mg 9%
Saturated fat 4.455g 2.59g 8%
Calcium 78mg 5mg 7%
Carbs 20g 0g 7%
Zinc 5mg 4.31mg 6%
Choline 55.1mg 86.5mg 6%
Sodium 9mg 79mg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 1.3µg 1%
Protein 20.78g 20.72g 0%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.232mg 0%
Threonine 0.928mg 0.905mg 0%
Isoleucine 1.139mg 0.931mg 0%
Leucine 1.659mg 1.637mg 0%
Lysine 0.937mg 1.724mg 0%
Methionine 0.494mg 0.53mg 0%
Phenylalanine 1.169mg 0.809mg 0%
Valine 1.315mg 1.008mg 0%
Histidine 0.632mg 0.709mg 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 Brisket raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
48%
Brisket raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
45%
Brisket raw

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 62mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 70mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
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 is lower in Sugar?
Brisket raw
Brisket raw is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Brisket raw
Brisket raw is lower in Saturated fat (difference - 1.865g)
Which food is lower in glycemic index?
Brisket raw
Brisket raw is lower in glycemic index (difference - 20)

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.