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  6. Sunflower seeds vs. Brown sugar

Sunflower seeds vs. Brown sugar — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and brown sugar

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate in sunflower seeds is higher than in brown sugar.
  • Sunflower seeds cover your daily vitamin E needs 234% more than brown sugar.
  • Brown sugar has a higher glycemic index. The glycemic index of brown sugar is 71, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Sugars, brown.

Infographic

Sunflower seeds vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +3511.1%
Contains more PotassiumPotassium +385%
Contains more IronIron +639.4%
Contains more CopperCopper +3729.8%
Contains more ZincZinc +16566.7%
Contains more PhosphorusPhosphorus +16400%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +2946.9%
Contains more SeleniumSelenium +4316.7%
~equal in Calcium ~83mg

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% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +7477.3%
Contains more Vitamin B5Vitamin B5 +756.1%
Contains more Vitamin B6Vitamin B6 +3180.5%
Contains more FolateFolate +22600%
Contains more CholineCholine +2295.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Brown sugar DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.047mg 195%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0mg 123%
Vitamin B6 1.345mg 0.041mg 100%
Selenium 53µg 1.2µg 94%
Phosphorus 660mg 4mg 94%
Manganese 1.95mg 0.064mg 82%
Fats 51.46g 0g 79%
Magnesium 325mg 9mg 75%
Iron 5.25mg 0.71mg 57%
Folate 227µg 1µg 57%
Vitamin B3 8.335mg 0.11mg 51%
Monounsaturated fat 18.528g 0g 46%
Zinc 5mg 0.03mg 45%
Protein 20.78g 0.12g 41%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0mg 27%
Carbs 20g 98.09g 26%
Vitamin B5 1.13mg 0.132mg 20%
Saturated fat 4.455g 0g 20%
Potassium 645mg 133mg 15%
Choline 55.1mg 2.3mg 10%
Calories 584kcal 380kcal 10%
Vitamin C 1.4mg 0mg 2%
Fructose 1.11g 1%
Calcium 78mg 83mg 1%
Sodium 9mg 28mg 1%
Net carbs 11.4g 98.09g N/A
Sugar 2.62g 97.02g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +17216.7%
Contains more FatsFats +∞%
Contains more WaterWater +253%
Contains more OtherOther +573.3%
Contains more CarbsCarbs +390.5%

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
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +3682.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.