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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

  • Sunflower seeds have more Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, and Magnesium, while Butter have more Vitamin A.
  • 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 are lower.

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% 3% 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% 150% 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 +4898%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds 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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Butter Opinion
Calories 584kcal 717kcal Butter
Protein 20.78g 0.85g Sunflower seeds
Fats 51.46g 81.11g Butter
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 0.06g Sunflower seeds
Carbs 20g 0.06g Sunflower seeds
Cholesterol 0mg 215mg Sunflower seeds
Magnesium 325mg 2mg Sunflower seeds
Calcium 78mg 24mg Sunflower seeds
Potassium 645mg 24mg Sunflower seeds
Iron 5.25mg 0.02mg Sunflower seeds
Sugar 2.62g 0.06g Butter
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.016mg Sunflower seeds
Zinc 5mg 0.09mg Sunflower seeds
Phosphorus 660mg 24mg Sunflower seeds
Sodium 9mg 11mg Sunflower seeds
Vitamin A 50IU 2499IU Butter
Vitamin A 3µg 684µg Butter
Vitamin E 35.17mg 2.32mg Sunflower seeds
Manganese 1.95mg 0.004mg Sunflower seeds
Selenium 53µg 1µg Sunflower seeds
Vitamin B1 1.48mg 0.005mg Sunflower seeds
Vitamin B2 0.355mg 0.034mg Sunflower seeds
Vitamin B3 8.335mg 0.042mg Sunflower seeds
Vitamin B5 1.13mg 0.11mg Sunflower seeds
Vitamin B6 1.345mg 0.003mg Sunflower seeds
Vitamin B12 0µg 0.17µg Butter
Vitamin K 0µg 7µg Butter
Folate 227µg 3µg Sunflower seeds
Choline 55.1mg 18.8mg Sunflower seeds
Saturated Fat 4.455g 50.489g Sunflower seeds
Monounsaturated Fat 18.528g 23.43g Butter
Polyunsaturated fat 23.137g 3.01g Sunflower seeds
Tryptophan 0.348mg 0.012mg Sunflower seeds
Threonine 0.928mg 0.038mg Sunflower seeds
Isoleucine 1.139mg 0.051mg Sunflower seeds
Leucine 1.659mg 0.083mg Sunflower seeds
Lysine 0.937mg 0.067mg Sunflower seeds
Methionine 0.494mg 0.021mg Sunflower seeds
Phenylalanine 1.169mg 0.041mg Sunflower seeds
Valine 1.315mg 0.057mg Sunflower seeds
Histidine 0.632mg 0.023mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds
Omega-3 - ALA 0.315g Butter
Omega-6 - Linoleic acid 2.166g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
146%
Sunflower seeds
20%
Butter
Minerals Daily Need Coverage Score
207%
Sunflower seeds
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 215mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 46.034g)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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)

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.