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  6. Sunflower seeds vs. Cardamom

Sunflower seeds vs. Cardamom — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and cardamom

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, vitamin B3, and magnesium; however, cardamom has more manganese, iron, fiber, and calcium.
  • Cardamom's daily need coverage for manganese is 1133% more.
  • Sunflower seeds have 8 times more vitamin B3 than cardamom. Sunflower seeds have 8.335mg of vitamin B3, while cardamom has 1.102mg.
  • Sunflower seeds have a higher glycemic index than cardamom.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Spices, cardamom.

Infographic

Sunflower seeds vs Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more MagnesiumMagnesium +41.9%
Contains more CopperCopper +370%
Contains more PhosphorusPhosphorus +270.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +391%
Contains more PotassiumPotassium +73.5%
Contains more IronIron +166.1%
Contains more ZincZinc +49.4%
Contains more ManganeseManganese +1335.9%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +647.5%
Contains more Vitamin B2Vitamin B2 +95.1%
Contains more Vitamin B3Vitamin B3 +656.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +484.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cardamom DV% diff.
Manganese 1.95mg 28mg 1133%
Vitamin E 35.17mg 234%
Copper 1.8mg 0.383mg 157%
Polyunsaturated fat 23.137g 0.43g 151%
Iron 5.25mg 13.97mg 109%
Vitamin B1 1.48mg 0.198mg 107%
Selenium 53µg 96%
Vitamin B6 1.345mg 0.23mg 86%
Fiber 8.6g 28g 78%
Fats 51.46g 6.7g 69%
Phosphorus 660mg 178mg 69%
Folate 227µg 57%
Vitamin B3 8.335mg 1.102mg 45%
Monounsaturated fat 18.528g 0.87g 44%
Calcium 78mg 383mg 31%
Magnesium 325mg 229mg 23%
Vitamin B5 1.13mg 23%
Zinc 5mg 7.47mg 22%
Vitamin C 1.4mg 21mg 22%
Protein 20.78g 10.76g 20%
Saturated fat 4.455g 0.68g 17%
Carbs 20g 68.47g 16%
Calories 584kcal 311kcal 14%
Potassium 645mg 1119mg 14%
Vitamin B2 0.355mg 0.182mg 13%
Choline 55.1mg 10%
Net carbs 11.4g 40.47g N/A
Sugar 2.62g N/A
Sodium 9mg 18mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more ProteinProtein +93.1%
Contains more FatsFats +668.1%
Contains more CarbsCarbs +242.4%
Contains more WaterWater +75.1%
Contains more OtherOther +91.1%

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +2029.7%
Contains more Poly. FatPolyunsaturated fat +5280.7%
Contains less Sat. FatSaturated fat -84.7%

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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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.