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  6. Sunflower seed vs. Butter

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 RAE.
  • 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
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.
Sunflower seed
Sunflower seed
10
:
0
Butter
Butter
Contains more Calcium +225%
Contains more Iron +26150%
Contains more Magnesium +16150%
Contains more Phosphorus +2650%
Contains more Potassium +2587.5%
Contains less Sodium -18.2%
Contains more Zinc +5455.6%
Contains more Copper +11150%
Contains more Manganese +48650%
Contains more Selenium +5200%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Calcium +225%
Contains more Iron +26150%
Contains more Magnesium +16150%
Contains more Phosphorus +2650%
Contains more Potassium +2587.5%
Contains less Sodium -18.2%
Contains more Zinc +5455.6%
Contains more Copper +11150%
Contains more Manganese +48650%
Contains more Selenium +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.
Sunflower seed
Sunflower seed
8
:
3
Butter
Butter
Contains more Vitamin E +1415.9%
Contains more Vitamin C +∞%
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 +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin E +1415.9%
Contains more Vitamin C +∞%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Butter
Butter
Contains more Protein +2344.7%
Contains more Carbs +33233.3%
Contains more Other +7475%
Contains more Fats +57.6%
Contains more Water +279.3%
Sunflower seed
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
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +2344.7%
Contains more Carbs +33233.3%
Contains more Other +7475%
Contains more Fats +57.6%
Contains more Water +279.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Butter
Butter
Contains less Saturated Fat -91.2%
Contains more Polyunsaturated fat +668.7%
Contains more Monounsaturated Fat +26.5%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -91.2%
Contains more Polyunsaturated fat +668.7%
Contains more Monounsaturated 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 seed Butter
Lower in Sodium ok
Lower in Cholesterol 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 seed Butter Opinion
Net carbs 11.4g 0.06g Sunflower seed
Protein 20.78g 0.85g Sunflower seed
Fats 51.46g 81.11g Butter
Carbs 20g 0.06g Sunflower seed
Calories 584kcal 717kcal Butter
Sugar 2.62g 0.06g Butter
Fiber 8.6g 0g Sunflower seed
Calcium 78mg 24mg Sunflower seed
Iron 5.25mg 0.02mg Sunflower seed
Magnesium 325mg 2mg Sunflower seed
Phosphorus 660mg 24mg Sunflower seed
Potassium 645mg 24mg Sunflower seed
Sodium 9mg 11mg Sunflower seed
Zinc 5mg 0.09mg Sunflower seed
Copper 1.8mg 0.016mg Sunflower seed
Manganese 1.95mg 0.004mg Sunflower seed
Selenium 53µg 1µg Sunflower seed
Vitamin A 50IU 2499IU Butter
Vitamin A RAE 3µg 684µg Butter
Vitamin E 35.17mg 2.32mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.005mg Sunflower seed
Vitamin B2 0.355mg 0.034mg Sunflower seed
Vitamin B3 8.335mg 0.042mg Sunflower seed
Vitamin B5 1.13mg 0.11mg Sunflower seed
Vitamin B6 1.345mg 0.003mg Sunflower seed
Folate 227µg 3µg Sunflower seed
Vitamin B12 0µg 0.17µg Butter
Vitamin K 0µg 7µg Butter
Tryptophan 0.348mg 0.012mg Sunflower seed
Threonine 0.928mg 0.038mg Sunflower seed
Isoleucine 1.139mg 0.051mg Sunflower seed
Leucine 1.659mg 0.083mg Sunflower seed
Lysine 0.937mg 0.067mg Sunflower seed
Methionine 0.494mg 0.021mg Sunflower seed
Phenylalanine 1.169mg 0.041mg Sunflower seed
Valine 1.315mg 0.057mg Sunflower seed
Histidine 0.632mg 0.023mg Sunflower seed
Cholesterol 0mg 215mg Sunflower seed
Saturated Fat 4.455g 50.489g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 23.43g Butter
Polyunsaturated fat 23.137g 3.01g Sunflower seed
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
21%
Butter
Minerals Daily Need Coverage Score
207%
Sunflower seed
4%
Butter

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Sunflower seed
Sunflower seed is lower in Cholesterol (difference - 215mg)
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)

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 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.