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  6. Sunflower seeds vs. Butter

Sunflower seeds vs. Butter — In-Depth Nutrition Comparison

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Differences between sunflower seeds and butter

  • Butter contains less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, and magnesium than sunflower seeds.
  • Butter's daily need coverage for saturated fat is 230% higher.
  • Butter contains 488 times less manganese than sunflower seeds. Sunflower seeds contain 1.95mg of manganese, while butter contains 0.004mg.
  • The amount of saturated fat in sunflower seeds is lower.
  • Butter has a lower glycemic index. The glycemic index of butter is 0, while the glycemic index of sunflower seeds is 20.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Butter, without salt.

Infographic

Sunflower seeds vs Butter 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%
Butter
Butter
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +16150%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +2587.5%
Contains more IronIron +26150%
Contains more CopperCopper +11150%
Contains more ZincZinc +5455.6%
Contains more PhosphorusPhosphorus +2650%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +48650%
Contains more SeleniumSelenium +5200%

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%
Butter
Butter
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 0% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1415.9%
Contains more Vitamin B1Vitamin B1 +29500%
Contains more Vitamin B2Vitamin B2 +944.1%
Contains more Vitamin B3Vitamin B3 +19745.2%
Contains more Vitamin B5Vitamin B5 +927.3%
Contains more Vitamin B6Vitamin B6 +44733.3%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +193.1%
Contains more Vitamin AVitamin A +22700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Butter DV% diff.
Vitamin E 35.17mg 2.32mg 219%
Saturated fat 4.455g 50.489g 209%
Copper 1.8mg 0.016mg 198%
Polyunsaturated fat 23.137g 3.01g 134%
Vitamin B1 1.48mg 0.005mg 123%
Vitamin B6 1.345mg 0.003mg 103%
Selenium 53µg 1µg 95%
Phosphorus 660mg 24mg 91%
Manganese 1.95mg 0.004mg 85%
Magnesium 325mg 2mg 77%
Vitamin A 3µg 684µg 76%
Cholesterol 0mg 215mg 72%
Iron 5.25mg 0.02mg 65%
Folate 227µg 3µg 56%
Vitamin B3 8.335mg 0.042mg 52%
Fats 51.46g 81.11g 46%
Zinc 5mg 0.09mg 45%
Protein 20.78g 0.85g 40%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0.034mg 25%
Vitamin B5 1.13mg 0.11mg 20%
Potassium 645mg 24mg 18%
Monounsaturated fat 18.528g 23.43g 12%
Vitamin B12 0µg 0.17µg 7%
Choline 55.1mg 18.8mg 7%
Calories 584kcal 717kcal 7%
Carbs 20g 0.06g 7%
Vitamin K 0µg 7µg 6%
Calcium 78mg 24mg 5%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 0.06g N/A
Sugar 2.62g 0.06g N/A
Sodium 9mg 11mg 0%
Tryptophan 0.348mg 0.012mg 0%
Threonine 0.928mg 0.038mg 0%
Isoleucine 1.139mg 0.051mg 0%
Leucine 1.659mg 0.083mg 0%
Lysine 0.937mg 0.067mg 0%
Methionine 0.494mg 0.021mg 0%
Phenylalanine 1.169mg 0.041mg 0%
Valine 1.315mg 0.057mg 0%
Histidine 0.632mg 0.023mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g 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
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +2344.7%
Contains more CarbsCarbs +33233.3%
Contains more OtherOther +7475%
Contains more FatsFats +57.6%
Contains more WaterWater +279.3%

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
Butter
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Poly. FatPolyunsaturated fat +668.7%
Contains more Mono. FatMonounsaturated fat +26.5%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.