Sunflower seeds vs. Brussels sprouts — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and Brussels sprouts
- Sunflower seeds are richer in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, magnesium, and manganese, yet Brussels sprouts are richer in vitamin K and vitamin C.
- Daily need coverage for vitamin E for sunflower seeds is 229% higher.
- Sunflower seeds contain 33 times more selenium than Brussels sprouts. Sunflower seeds contain 53µg of selenium, while Brussels sprouts contain 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 more MagnesiumMagnesium | +1313% |
| Contains more CalciumCalcium | +85.7% |
| Contains more PotassiumPotassium | +65.8% |
| Contains more IronIron | +275% |
| Contains more CopperCopper | +2471.4% |
| Contains more ZincZinc | +1090.5% |
| Contains more PhosphorusPhosphorus | +856.5% |
| Contains less SodiumSodium | -64% |
| Contains more ManganeseManganese | +478.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +3896.6% |
| Contains more Vitamin B1Vitamin B1 | +964.7% |
| Contains more Vitamin B2Vitamin B2 | +294.4% |
| Contains more Vitamin B3Vitamin B3 | +1018.8% |
| Contains more Vitamin B5Vitamin B5 | +265.7% |
| Contains more Vitamin B6Vitamin B6 | +514.2% |
| Contains more FolateFolate | +272.1% |
| Contains more CholineCholine | +188.5% |
| Contains more Vitamin CVitamin C | +5971.4% |
| Contains more Vitamin AVitamin A | +1166.7% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 23.137g | 153g | 866% |
| Vitamin E | 35.17mg | 0.88mg | 229% |
| Copper | 1.8mg | 0.07mg | 192% |
| Vitamin K | 0µg | 177µg | 148% |
| Vitamin B1 | 1.48mg | 0.139mg | 112% |
| Selenium | 53µg | 1.6µg | 93% |
| Vitamin C | 1.4mg | 85mg | 93% |
| Vitamin B6 | 1.345mg | 0.219mg | 87% |
| Phosphorus | 660mg | 69mg | 84% |
| Fats | 51.46g | 0.3g | 79% |
| Magnesium | 325mg | 23mg | 72% |
| Manganese | 1.95mg | 0.337mg | 70% |
| Iron | 5.25mg | 1.4mg | 48% |
| Vitamin B3 | 8.335mg | 0.745mg | 47% |
| Monounsaturated fat | 18.528g | 0.023g | 46% |
| Folate | 227µg | 61µg | 42% |
| Zinc | 5mg | 0.42mg | 42% |
| Protein | 20.78g | 3.38g | 35% |
| Calories | 584kcal | 43kcal | 27% |
| Saturated fat | 4.455g | 0.062g | 20% |
| Vitamin B2 | 0.355mg | 0.09mg | 20% |
| Fiber | 8.6g | 3.8g | 19% |
| Vitamin B5 | 1.13mg | 0.309mg | 16% |
| Potassium | 645mg | 389mg | 8% |
| Choline | 55.1mg | 19.1mg | 7% |
| Vitamin A | 3µg | 38µg | 4% |
| Calcium | 78mg | 42mg | 4% |
| Carbs | 20g | 8.95g | 4% |
| Fructose | 0.93g | 1% | |
| Sodium | 9mg | 25mg | 1% |
| Net carbs | 11.4g | 5.15g | N/A |
| Sugar | 2.62g | 2.2g | N/A |
| Tryptophan | 0.348mg | 0.037mg | 0% |
| Threonine | 0.928mg | 0.12mg | 0% |
| Isoleucine | 1.139mg | 0.132mg | 0% |
| Leucine | 1.659mg | 0.152mg | 0% |
| Lysine | 0.937mg | 0.154mg | 0% |
| Methionine | 0.494mg | 0.032mg | 0% |
| Phenylalanine | 1.169mg | 0.098mg | 0% |
| Valine | 1.315mg | 0.155mg | 0% |
| Histidine | 0.632mg | 0.076mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +514.8% |
| Contains more FatsFats | +17053.3% |
| Contains more CarbsCarbs | +123.5% |
| Contains more OtherOther | +121.2% |
| Contains more WaterWater | +1718.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains more Mono. FatMonounsaturated fat | +80456.5% |
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Poly. FatPolyunsaturated fat | +561.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
| Contains more SucroseSucrose | +443.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
