Sunflower seed vs. Brussels sprout — In-Depth Nutrition Comparison
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The main differences between Sunflower seed and Brussels sprout
- Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Magnesium, and Manganese, yet Brussels sprout is richer in Vitamin K, and Vitamin C.
- Daily need coverage for Vitamin E from Sunflower seed is 229% higher.
- Sunflower seed contains 33 times more Selenium than Brussels sprout. Sunflower seed contains 53µg of Selenium, while Brussels sprout contains 1.6µg.
Food types used in this article are Seeds, sunflower seed kernels, dried and Brussels sprouts, raw.
Infographic
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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.
Contains
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Calcium
+85.7%
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Iron
+275%
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Magnesium
+1313%
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Phosphorus
+856.5%
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Potassium
+65.8%
Contains
less
Sodium
-64%
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Zinc
+1090.5%
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Copper
+2471.4%
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Manganese
+478.6%
Contains
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Selenium
+3212.5%
Contains
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Calcium
+85.7%
Contains
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Iron
+275%
Contains
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Magnesium
+1313%
Contains
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Phosphorus
+856.5%
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Potassium
+65.8%
Contains
less
Sodium
-64%
Contains
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Zinc
+1090.5%
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Copper
+2471.4%
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Manganese
+478.6%
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Selenium
+3212.5%
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.
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Contains
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Vitamin E
+3896.6%
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Vitamin B1
+964.7%
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Vitamin B2
+294.4%
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Vitamin B3
+1018.8%
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Vitamin B5
+265.7%
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Vitamin B6
+514.2%
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Folate
+272.1%
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Vitamin A
+1408%
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Vitamin C
+5971.4%
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Vitamin K
+∞%
Contains
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Vitamin E
+3896.6%
Contains
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Vitamin B1
+964.7%
Contains
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Vitamin B2
+294.4%
Contains
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Vitamin B3
+1018.8%
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Vitamin B5
+265.7%
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Vitamin B6
+514.2%
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Folate
+272.1%
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Vitamin A
+1408%
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Vitamin C
+5971.4%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+514.8%
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Fats
+17053.3%
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Carbs
+123.5%
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Other
+121.2%
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Water
+1718.2%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
Contains
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Protein
+514.8%
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Fats
+17053.3%
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Carbs
+123.5%
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Other
+121.2%
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Water
+1718.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+80456.5%
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Saturated Fat
-98.6%
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Polyunsaturated fat
+561.3%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
0.062 g
Monounsaturated Fat:
0.023 g
Polyunsaturated fat:
153 g
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Monounsaturated Fat
+80456.5%
Contains
less
Saturated Fat
-98.6%
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Polyunsaturated fat
+561.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+443.5%
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Glucose
+∞%
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Fructose
+∞%
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.46 g
Glucose:
0.81 g
Fructose:
0.93 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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Sucrose
+443.5%
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Glucose
+∞%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 5.15g |
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| Protein | 20.78g | 3.38g |
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| Fats | 51.46g | 0.3g |
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| Carbs | 20g | 8.95g |
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| Calories | 584kcal | 43kcal |
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| Fructose | 0.93g |
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| Sugar | 2.62g | 2.2g |
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| Fiber | 8.6g | 3.8g |
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| Calcium | 78mg | 42mg |
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| Iron | 5.25mg | 1.4mg |
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| Magnesium | 325mg | 23mg |
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| Phosphorus | 660mg | 69mg |
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| Potassium | 645mg | 389mg |
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| Sodium | 9mg | 25mg |
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| Zinc | 5mg | 0.42mg |
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| Copper | 1.8mg | 0.07mg |
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| Manganese | 1.95mg | 0.337mg |
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| Selenium | 53µg | 1.6µg |
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| Vitamin A | 50IU | 754IU |
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| Vitamin A RAE | 3µg | 38µg |
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| Vitamin E | 35.17mg | 0.88mg |
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| Vitamin C | 1.4mg | 85mg |
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| Vitamin B1 | 1.48mg | 0.139mg |
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| Vitamin B2 | 0.355mg | 0.09mg |
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| Vitamin B3 | 8.335mg | 0.745mg |
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| Vitamin B5 | 1.13mg | 0.309mg |
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| Vitamin B6 | 1.345mg | 0.219mg |
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| Folate | 227µg | 61µg |
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| Vitamin K | 0µg | 177µg |
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| Tryptophan | 0.348mg | 0.037mg |
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| Threonine | 0.928mg | 0.12mg |
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| Isoleucine | 1.139mg | 0.132mg |
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| Leucine | 1.659mg | 0.152mg |
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| Lysine | 0.937mg | 0.154mg |
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| Methionine | 0.494mg | 0.032mg |
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| Phenylalanine | 1.169mg | 0.098mg |
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| Valine | 1.315mg | 0.155mg |
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| Histidine | 0.632mg | 0.076mg |
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| Saturated Fat | 4.455g | 0.062g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 0.023g |
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| Polyunsaturated fat | 23.137g | 153g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
156%
81%
Minerals Daily Need Coverage Score
207%
24%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Brussels sprout is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated Fat?
Brussels sprout is lower in Saturated Fat (difference - 4.393g)
Which food is cheaper?
Brussels sprout is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)