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.
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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
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Calcium
+225%
Contains
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Iron
+26150%
Contains
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Magnesium
+16150%
Contains
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Phosphorus
+2650%
Contains
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Potassium
+2587.5%
Contains
less
Sodium
-18.2%
Contains
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Zinc
+5455.6%
Contains
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Copper
+11150%
Contains
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Manganese
+48650%
Contains
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Selenium
+5200%
Contains
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Calcium
+225%
Contains
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Iron
+26150%
Contains
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Magnesium
+16150%
Contains
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Phosphorus
+2650%
Contains
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Potassium
+2587.5%
Contains
less
Sodium
-18.2%
Contains
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Zinc
+5455.6%
Contains
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Copper
+11150%
Contains
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Manganese
+48650%
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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.
:
Contains
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Vitamin E
+1415.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+29500%
Contains
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Vitamin B2
+944.1%
Contains
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Vitamin B3
+19745.2%
Contains
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Vitamin B5
+927.3%
Contains
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Vitamin B6
+44733.3%
Contains
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Folate
+7466.7%
Contains
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Vitamin A
+4898%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin E
+1415.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+29500%
Contains
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Vitamin B2
+944.1%
Contains
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Vitamin B3
+19745.2%
Contains
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Vitamin B5
+927.3%
Contains
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Vitamin B6
+44733.3%
Contains
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Folate
+7466.7%
Contains
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Vitamin A
+4898%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+2344.7%
Contains
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Carbs
+33233.3%
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Other
+7475%
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Fats
+57.6%
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Water
+279.3%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
0.85 g
Fats:
81.11 g
Carbs:
0.06 g
Water:
17.94 g
Other:
0.04 g
Contains
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Protein
+2344.7%
Contains
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Carbs
+33233.3%
Contains
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Other
+7475%
Contains
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Fats
+57.6%
Contains
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Water
+279.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-91.2%
Contains
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Polyunsaturated fat
+668.7%
Contains
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Monounsaturated Fat
+26.5%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
50.489 g
Monounsaturated Fat:
23.43 g
Polyunsaturated fat:
3.01 g
Contains
less
Saturated Fat
-91.2%
Contains
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Polyunsaturated fat
+668.7%
Contains
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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.
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Rich in minerals |
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Rich in vitamins |
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Lower in Sugar |
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Lower in Glycemic Index |
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Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 11.4g | 0.06g |
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Protein | 20.78g | 0.85g |
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Fats | 51.46g | 81.11g |
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Carbs | 20g | 0.06g |
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Calories | 584kcal | 717kcal |
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Sugar | 2.62g | 0.06g |
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Fiber | 8.6g | 0g |
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Calcium | 78mg | 24mg |
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Iron | 5.25mg | 0.02mg |
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Magnesium | 325mg | 2mg |
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Phosphorus | 660mg | 24mg |
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Potassium | 645mg | 24mg |
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Sodium | 9mg | 11mg |
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Zinc | 5mg | 0.09mg |
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Copper | 1.8mg | 0.016mg |
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Manganese | 1.95mg | 0.004mg |
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Selenium | 53µg | 1µg |
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Vitamin A | 50IU | 2499IU |
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Vitamin A RAE | 3µg | 684µg |
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Vitamin E | 35.17mg | 2.32mg |
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Vitamin C | 1.4mg | 0mg |
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Vitamin B1 | 1.48mg | 0.005mg |
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Vitamin B2 | 0.355mg | 0.034mg |
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Vitamin B3 | 8.335mg | 0.042mg |
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Vitamin B5 | 1.13mg | 0.11mg |
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Vitamin B6 | 1.345mg | 0.003mg |
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Folate | 227µg | 3µg |
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Vitamin B12 | 0µg | 0.17µg |
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Vitamin K | 0µg | 7µg |
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Tryptophan | 0.348mg | 0.012mg |
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Threonine | 0.928mg | 0.038mg |
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Isoleucine | 1.139mg | 0.051mg |
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Leucine | 1.659mg | 0.083mg |
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Lysine | 0.937mg | 0.067mg |
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Methionine | 0.494mg | 0.021mg |
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Phenylalanine | 1.169mg | 0.041mg |
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Valine | 1.315mg | 0.057mg |
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Histidine | 0.632mg | 0.023mg |
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Cholesterol | 0mg | 215mg |
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Saturated Fat | 4.455g | 50.489g |
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Omega-3 - EPA | 0.014g | 0g |
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Monounsaturated Fat | 18.528g | 23.43g |
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Polyunsaturated fat | 23.137g | 3.01g |
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Omega-6 - Linoleic acid | 2.166g |
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Omega-3 - ALA | 0.315g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

21%

Minerals Daily Need Coverage Score
207%

4%

Comparison summary
Which food contains less Sodium?

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

Sunflower seed is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?

Sunflower seed is lower in Saturated Fat (difference - 46.034g)
Which food is richer in minerals?

Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?

Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?

Butter is lower in Sugar (difference - 2.56g)
Which food is lower in glycemic index?

Butter is lower in glycemic index (difference - 20)
Which food is cheaper?
?
The foods are relatively equal in price ($1.6)