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Sunflower seeds vs. Rapini — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and rapini

  • Sunflower seeds have more vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, magnesium, and manganese; however, rapini has more vitamin K and vitamin A.
  • Sunflower seeds' daily need coverage for vitamin E is 224% more.
  • Sunflower seeds have 53 times more selenium than rapini. Sunflower seeds have 53µg of selenium, while rapini has 1µg.
  • Rapini has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Broccoli raab, raw.

Infographic

Sunflower seeds vs Rapini 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%
Rapini
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +1377.3%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +145.3%
Contains more CopperCopper +4185.7%
Contains more ZincZinc +549.4%
Contains more PhosphorusPhosphorus +804.1%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +393.7%
Contains more SeleniumSelenium +5200%
Contains more CalciumCalcium +38.5%

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%
Rapini
3
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin EVitamin E +2071%
Contains more Vitamin B1Vitamin B1 +813.6%
Contains more Vitamin B2Vitamin B2 +175.2%
Contains more Vitamin B3Vitamin B3 +582.6%
Contains more Vitamin B5Vitamin B5 +250.9%
Contains more Vitamin B6Vitamin B6 +686.5%
Contains more FolateFolate +173.5%
Contains more CholineCholine +201.1%
Contains more Vitamin CVitamin C +1342.9%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin KVitamin K +∞%
~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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +555.5%
Contains more FatsFats +10402%
Contains more CarbsCarbs +601.8%
Contains more OtherOther +222.3%
Contains more WaterWater +1856.7%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +71161.5%
Contains more Poly. FatPolyunsaturated fat +17697.7%
Contains less Sat. FatSaturated fat -98.9%

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
Rapini
2
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2172.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~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 Rapini
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Rapini DV% diff.
Vitamin E 35.17mg 1.62mg 224%
Copper 1.8mg 0.042mg 195%
Vitamin K 0µg 224µg 187%
Polyunsaturated fat 23.137g 0.13g 153%
Vitamin B1 1.48mg 0.162mg 110%
Selenium 53µg 1µg 95%
Vitamin B6 1.345mg 0.171mg 90%
Phosphorus 660mg 73mg 84%
Fats 51.46g 0.49g 78%
Magnesium 325mg 22mg 72%
Manganese 1.95mg 0.395mg 68%
Monounsaturated fat 18.528g 0.026g 46%
Vitamin B3 8.335mg 1.221mg 44%
Iron 5.25mg 2.14mg 39%
Zinc 5mg 0.77mg 38%
Folate 227µg 83µg 36%
Protein 20.78g 3.17g 35%
Calories 584kcal 22kcal 28%
Fiber 8.6g 2.7g 24%
Vitamin C 1.4mg 20.2mg 21%
Saturated fat 4.455g 0.05g 20%
Vitamin B2 0.355mg 0.129mg 17%
Vitamin B5 1.13mg 0.322mg 16%
Vitamin A 3µg 131µg 14%
Potassium 645mg 196mg 13%
Choline 55.1mg 18.3mg 7%
Carbs 20g 2.85g 6%
Calcium 78mg 108mg 3%
Sodium 9mg 33mg 1%
Net carbs 11.4g 0.15g N/A
Sugar 2.62g 0.38g N/A
Tryptophan 0.348mg 0.043mg 0%
Threonine 0.928mg 0.106mg 0%
Isoleucine 1.139mg 0.104mg 0%
Leucine 1.659mg 0.17mg 0%
Lysine 0.937mg 0.198mg 0%
Methionine 0.494mg 0.048mg 0%
Phenylalanine 1.169mg 0.128mg 0%
Valine 1.315mg 0.153mg 0%
Histidine 0.632mg 0.066mg 0%
Fructose 0.17g 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 Rapini
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
71%
Rapini
Minerals Daily Need Coverage Score
207%
Sunflower seeds
27%
Rapini

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
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?
Rapini
Rapini is lower in Sugar (difference - 2.24g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 4.405g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.2)
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.