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Sunflower seeds vs. Caramel — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and caramel

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, iron, and folate in sunflower seeds is higher than in caramel.
  • Sunflower seeds cover your daily vitamin E needs 231% more than caramel.
  • Caramel has 177 times less manganese than sunflower seeds. Sunflower seeds have 1.95mg of manganese, while caramel has 0.011mg.
  • Caramel has a higher glycemic index. The glycemic index of caramel is 65, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Candies, caramels.

Infographic

Sunflower seeds vs Caramel 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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Contains more MagnesiumMagnesium +1811.8%
Contains more PotassiumPotassium +201.4%
Contains more IronIron +3650%
Contains more CopperCopper +9900%
Contains more ZincZinc +1036.4%
Contains more PhosphorusPhosphorus +478.9%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +17627.3%
Contains more SeleniumSelenium +2844.4%
Contains more CalciumCalcium +76.9%

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +7545.7%
Contains more Vitamin B1Vitamin B1 +1336.9%
Contains more Vitamin B2Vitamin B2 +38.7%
Contains more Vitamin B3Vitamin B3 +5531.8%
Contains more Vitamin B5Vitamin B5 +82.3%
Contains more Vitamin B6Vitamin B6 +2301.8%
Contains more FolateFolate +5575%
Contains more CholineCholine +588.8%
Contains more Vitamin AVitamin A +300%
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
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
Contains more ProteinProtein +351.7%
Contains more FatsFats +535.3%
Contains more OtherOther +68.3%
Contains more CarbsCarbs +285%
Contains more WaterWater +79.7%

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
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
Contains more Mono. FatMonounsaturated fat +1101.6%
Contains more Poly. FatPolyunsaturated fat +565.2%
Contains less Sat. FatSaturated fat -44.4%

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 Caramel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Caramel DV% diff.
Vitamin E 35.17mg 0.46mg 231%
Copper 1.8mg 0.018mg 198%
Polyunsaturated fat 23.137g 3.478g 131%
Vitamin B1 1.48mg 0.103mg 115%
Vitamin B6 1.345mg 0.056mg 99%
Selenium 53µg 1.8µg 93%
Manganese 1.95mg 0.011mg 84%
Phosphorus 660mg 114mg 78%
Magnesium 325mg 17mg 73%
Fats 51.46g 8.1g 67%
Iron 5.25mg 0.14mg 64%
Folate 227µg 4µg 56%
Vitamin B3 8.335mg 0.148mg 51%
Monounsaturated fat 18.528g 1.542g 42%
Zinc 5mg 0.44mg 41%
Fiber 8.6g 0g 34%
Protein 20.78g 4.6g 32%
Carbs 20g 77g 19%
Vitamin B12 0µg 0.3µg 13%
Potassium 645mg 214mg 13%
Vitamin B5 1.13mg 0.62mg 10%
Calories 584kcal 382kcal 10%
Sodium 9mg 245mg 10%
Saturated fat 4.455g 2.476g 9%
Choline 55.1mg 8mg 9%
Vitamin B2 0.355mg 0.256mg 8%
Calcium 78mg 138mg 6%
Vitamin K 0µg 1.8µg 2%
Cholesterol 0mg 7mg 2%
Vitamin A 3µg 12µg 1%
Vitamin C 1.4mg 0.4mg 1%
Net carbs 11.4g 77g N/A
Sugar 2.62g 65.5g N/A
Tryptophan 0.348mg 0.06mg 0%
Threonine 0.928mg 0.192mg 0%
Isoleucine 1.139mg 0.258mg 0%
Leucine 1.659mg 0.417mg 0%
Lysine 0.937mg 0.338mg 0%
Methionine 0.494mg 0.107mg 0%
Phenylalanine 1.169mg 0.205mg 0%
Valine 1.315mg 0.285mg 0%
Histidine 0.632mg 0.115mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Caramel
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
16%
Caramel
Minerals Daily Need Coverage Score
207%
Sunflower seeds
19%
Caramel

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 62.88g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 236mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 45)
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 Saturated fat?
Caramel
Caramel is lower in Saturated fat (difference - 1.979g)
Which food is cheaper?
Caramel
Caramel is cheaper (difference - $0.1)

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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.