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  6. Sunflower seeds vs. Castanea crenata

Sunflower seeds vs. Castanea crenata — In-Depth Nutrition Comparison

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How are sunflower seeds and castanea crenata different?

  • Sunflower seeds are richer in copper, vitamin B1, phosphorus, vitamin B6, magnesium, iron, folate, vitamin B3, and zinc, while castanea crenata is higher in vitamin C.
  • Sunflower seeds cover your daily need for copper, 138% more than castanea crenata.
  • Sunflower seeds contain 9 times more phosphorus than castanea crenata. Sunflower seeds contain 660mg of phosphorus, while castanea crenata contains 72mg.

Seeds, sunflower seed kernels, dried and Nuts, chestnuts, japanese, raw types were used in this article.

Infographic

Sunflower seeds vs Castanea crenata 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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Contains more MagnesiumMagnesium +563.3%
Contains more CalciumCalcium +151.6%
Contains more PotassiumPotassium +96%
Contains more IronIron +262.1%
Contains more CopperCopper +220.3%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +816.7%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +22.6%
Contains more SeleniumSelenium +∞%

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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +330.2%
Contains more Vitamin B2Vitamin B2 +117.8%
Contains more Vitamin B3Vitamin B3 +455.7%
Contains more Vitamin B5Vitamin B5 +448.5%
Contains more Vitamin B6Vitamin B6 +375.3%
Contains more FolateFolate +383%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1778.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Castanea crenata DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 0.138g 153%
Copper 1.8mg 0.562mg 138%
Selenium 53µg 96%
Vitamin B1 1.48mg 0.344mg 95%
Phosphorus 660mg 72mg 84%
Vitamin B6 1.345mg 0.283mg 82%
Fats 51.46g 0.53g 78%
Magnesium 325mg 49mg 66%
Iron 5.25mg 1.45mg 48%
Monounsaturated fat 18.528g 0.278g 46%
Folate 227µg 47µg 45%
Vitamin B3 8.335mg 1.5mg 43%
Protein 20.78g 2.25g 37%
Zinc 5mg 1.1mg 35%
Fiber 8.6g 34%
Vitamin C 1.4mg 26.3mg 28%
Calories 584kcal 154kcal 22%
Saturated fat 4.455g 0.078g 20%
Vitamin B5 1.13mg 0.206mg 18%
Manganese 1.95mg 1.591mg 16%
Vitamin B2 0.355mg 0.163mg 15%
Choline 55.1mg 10%
Potassium 645mg 329mg 9%
Carbs 20g 34.91g 5%
Calcium 78mg 31mg 5%
Net carbs 11.4g 34.91g N/A
Sugar 2.62g N/A
Sodium 9mg 14mg 0%
Vitamin A 3µg 2µg 0%
Tryptophan 0.348mg 0.032mg 0%
Threonine 0.928mg 0.09mg 0%
Isoleucine 1.139mg 0.111mg 0%
Leucine 1.659mg 0.139mg 0%
Lysine 0.937mg 0.147mg 0%
Methionine 0.494mg 0.054mg 0%
Phenylalanine 1.169mg 0.088mg 0%
Valine 1.315mg 0.134mg 0%
Histidine 0.632mg 0.056mg 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
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Contains more ProteinProtein +823.6%
Contains more FatsFats +9609.4%
Contains more OtherOther +236.7%
Contains more CarbsCarbs +74.6%
Contains more WaterWater +1198.3%

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
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +6564.7%
Contains more Poly. FatPolyunsaturated fat +16665.9%
Contains less Sat. FatSaturated fat -98.2%

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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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.