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Sunflower seed vs Butter - In-Depth Nutrition Comparison

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Differences between Sunflower seed and Butter

  • Sunflower seed has more Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, and Magnesium, while Butter has more Vitamin A.
  • Butter's daily need coverage for Saturated Fat is 230% higher.
  • Butter contains 488 times less Manganese than Sunflower seed. Sunflower seed contains 1.95mg of Manganese, while Butter contains 0.004mg.
  • The amount of Saturated Fat in Sunflower seed is lower.

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

Infographic

Sunflower seed vs Butter 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Butter
Contains more Iron +26150%
Contains more Calcium +225%
Contains more Potassium +2587.5%
Contains more Magnesium +16150%
Contains more Copper +11150%
Contains more Zinc +5455.6%
Contains more Phosphorus +2650%
Contains less Sodium -18.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1% 8% 3% 2% 6% 3% 11% 2%
Contains more Iron +26150%
Contains more Calcium +225%
Contains more Potassium +2587.5%
Contains more Magnesium +16150%
Contains more Copper +11150%
Contains more Zinc +5455.6%
Contains more Phosphorus +2650%
Contains less Sodium -18.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Butter
Contains more Vitamin C +∞%
Contains more Vitamin E +1415.9%
Contains more Vitamin B1 +29500%
Contains more Vitamin B2 +944.1%
Contains more Vitamin B3 +19745.2%
Contains more Vitamin B5 +927.3%
Contains more Vitamin B6 +44733.3%
Contains more Folate +7466.7%
Contains more Vitamin A +4898%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 150% 47% 0% 2% 8% 1% 7% 1% 22% 18% 3%
Contains more Vitamin C +∞%
Contains more Vitamin E +1415.9%
Contains more Vitamin B1 +29500%
Contains more Vitamin B2 +944.1%
Contains more Vitamin B3 +19745.2%
Contains more Vitamin B5 +927.3%
Contains more Vitamin B6 +44733.3%
Contains more Folate +7466.7%
Contains more Vitamin A +4898%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
21
Butter
Mineral Summary Score
191
Sunflower seed
4
Butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
5%
Butter
Carbohydrates
20%
Sunflower seed
0%
Butter
Fats
238%
Sunflower seed
374%
Butter

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Butter
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 215mg)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 46.034g)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 2.56g)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 20)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)

All nutrients comparison - raw data values

Nutrient Sunflower seed Butter Opinion
Calories 584 717 Butter
Protein 20.78 0.85 Sunflower seed
Fats 51.46 81.11 Butter
Vitamin C 1.4 0 Sunflower seed
Carbs 20 0.06 Sunflower seed
Cholesterol 0 215 Sunflower seed
Vitamin D 0 0
Iron 5.25 0.02 Sunflower seed
Calcium 78 24 Sunflower seed
Potassium 645 24 Sunflower seed
Magnesium 325 2 Sunflower seed
Sugar 2.62 0.06 Butter
Fiber 8.6 0 Sunflower seed
Copper 1.8 0.016 Sunflower seed
Zinc 5 0.09 Sunflower seed
Starch
Phosphorus 660 24 Sunflower seed
Sodium 9 11 Sunflower seed
Vitamin A 50 2499 Butter
Vitamin E 35.17 2.32 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.005 Sunflower seed
Vitamin B2 0.355 0.034 Sunflower seed
Vitamin B3 8.335 0.042 Sunflower seed
Vitamin B5 1.13 0.11 Sunflower seed
Vitamin B6 1.345 0.003 Sunflower seed
Vitamin B12 0 0.17 Butter
Vitamin K 0 7 Butter
Folate 227 3 Sunflower seed
Trans Fat
Saturated Fat 4.455 50.489 Sunflower seed
Monounsaturated Fat 18.528 23.43 Butter
Polyunsaturated fat 23.137 3.01 Sunflower seed
Tryptophan 0.348 0.012 Sunflower seed
Threonine 0.928 0.038 Sunflower seed
Isoleucine 1.139 0.051 Sunflower seed
Leucine 1.659 0.083 Sunflower seed
Lysine 0.937 0.067 Sunflower seed
Methionine 0.494 0.021 Sunflower seed
Phenylalanine 1.169 0.041 Sunflower seed
Valine 1.315 0.057 Sunflower seed
Histidine 0.632 0.023 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - 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.