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  6. Sunflower seeds vs. Buttermilk

Sunflower seeds vs. Buttermilk — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and buttermilk

  • Sunflower seeds are richer than buttermilk in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds contain 975 times more manganese than buttermilk. Sunflower seeds contain 1.95mg of manganese, while buttermilk contains 0.002mg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Sunflower seeds vs Buttermilk 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +2854.5%
Contains more PotassiumPotassium +327.2%
Contains more IronIron +10400%
Contains more CopperCopper +16263.6%
Contains more ZincZinc +1090.5%
Contains more PhosphorusPhosphorus +641.6%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +97400%
Contains more SeleniumSelenium +2550%
Contains more CalciumCalcium +48.7%

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%
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +70240%
Contains more Vitamin B1Vitamin B1 +4252.9%
Contains more Vitamin B2Vitamin B2 +130.5%
Contains more Vitamin B3Vitamin B3 +14270.7%
Contains more Vitamin B5Vitamin B5 +310.9%
Contains more Vitamin B6Vitamin B6 +3855.9%
Contains more FolateFolate +4440%
Contains more CholineCholine +211.3%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Buttermilk DV% diff.
Vitamin E 35.17mg 0.05mg 234%
Copper 1.8mg 0.011mg 199%
Polyunsaturated fat 23.137g 0.033g 154%
Vitamin B1 1.48mg 0.034mg 121%
Vitamin B6 1.345mg 0.034mg 101%
Selenium 53µg 2µg 93%
Manganese 1.95mg 0.002mg 85%
Phosphorus 660mg 89mg 82%
Fats 51.46g 0.88g 78%
Magnesium 325mg 11mg 75%
Iron 5.25mg 0.05mg 65%
Folate 227µg 5µg 56%
Vitamin B3 8.335mg 0.058mg 52%
Monounsaturated fat 18.528g 0.254g 46%
Zinc 5mg 0.42mg 42%
Protein 20.78g 3.31g 35%
Fiber 8.6g 0g 34%
Calories 584kcal 40kcal 27%
Saturated fat 4.455g 0.548g 18%
Vitamin B5 1.13mg 0.275mg 17%
Potassium 645mg 151mg 15%
Vitamin B2 0.355mg 0.154mg 15%
Vitamin B12 0µg 0.22µg 9%
Sodium 9mg 190mg 8%
Choline 55.1mg 17.7mg 7%
Carbs 20g 4.79g 5%
Calcium 78mg 116mg 4%
Vitamin A 3µg 14µg 1%
Cholesterol 0mg 4mg 1%
Vitamin C 1.4mg 1mg 0%
Net carbs 11.4g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 2.62g 4.79g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0.042mg 0%
Threonine 0.928mg 0.141mg 0%
Isoleucine 1.139mg 0.171mg 0%
Leucine 1.659mg 0.313mg 0%
Lysine 0.937mg 0.277mg 0%
Methionine 0.494mg 0.087mg 0%
Phenylalanine 1.169mg 0.171mg 0%
Valine 1.315mg 0.217mg 0%
Histidine 0.632mg 0.1mg 0%
Omega-3 - EPA 0.014g 0g 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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +527.8%
Contains more FatsFats +5747.7%
Contains more CarbsCarbs +317.5%
Contains more OtherOther +240.4%
Contains more WaterWater +1805.5%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +7194.5%
Contains more Poly. FatPolyunsaturated fat +70012.1%
Contains less Sat. FatSaturated fat -87.7%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.