Sunflower seed vs. Cereal — In-Depth Nutrition Comparison
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The main differences between Sunflower seed and Cereal
- Sunflower seed is richer in Vitamin E , Copper, Selenium, and Phosphorus, yet Cereal is richer in Vitamin B1, Iron, Vitamin B6, Vitamin B2, Vitamin B3, and Vitamin A RAE.
- Daily need coverage for Vitamin B1 from Cereal is 401% higher.
- Sunflower seed contains 440 times more Vitamin E than Cereal. Sunflower seed contains 35.17mg of Vitamin E , while Cereal contains 0.08mg.
Food types used in this article are Seeds, sunflower seed kernels, dried and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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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
+680%
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Magnesium
+1610.5%
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Phosphorus
+757.1%
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Potassium
+514.3%
Contains
less
Sodium
-98.9%
Contains
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Copper
+1213.9%
Contains
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Manganese
+146.8%
Contains
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Selenium
+741.3%
Contains
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Iron
+548.8%
Contains
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Zinc
+52%
Contains
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Calcium
+680%
Contains
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Magnesium
+1610.5%
Contains
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Phosphorus
+757.1%
Contains
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Potassium
+514.3%
Contains
less
Sodium
-98.9%
Contains
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Copper
+1213.9%
Contains
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Manganese
+146.8%
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Selenium
+741.3%
Contains
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Iron
+548.8%
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Zinc
+52%
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.
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Contains
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Vitamin E
+43862.5%
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Vitamin B5
+400%
Contains
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Vitamin A
+5484%
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Vitamin C
+2650%
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Vitamin B1
+324.9%
Contains
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Vitamin B2
+990.1%
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Vitamin B3
+255.4%
Contains
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Vitamin B6
+345.1%
Contains
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Vitamin E
+43862.5%
Contains
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Vitamin B5
+400%
Contains
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Vitamin A
+5484%
Contains
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Vitamin C
+2650%
Contains
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Vitamin B1
+324.9%
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Vitamin B2
+990.1%
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Vitamin B3
+255.4%
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Vitamin B6
+345.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+242.9%
Contains
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Fats
+4664.8%
Contains
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Water
+25.1%
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Other
+35.9%
Contains
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Carbs
+334.3%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Contains
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Protein
+242.9%
Contains
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Fats
+4664.8%
Contains
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Water
+25.1%
Contains
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Other
+35.9%
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Carbs
+334.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+8982.4%
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Polyunsaturated fat
+6435.9%
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Saturated Fat
-94.2%
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.204 g
Polyunsaturated fat:
0.354 g
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Monounsaturated Fat
+8982.4%
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Polyunsaturated fat
+6435.9%
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Saturated Fat
-94.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+289.6%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
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Sucrose
+289.6%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 85.45g |
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| Protein | 20.78g | 6.06g |
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| Fats | 51.46g | 1.08g |
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| Carbs | 20g | 86.85g |
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| Calories | 584kcal | 378kcal |
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| Fructose | 0.26g |
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| Sugar | 2.62g | 10.35g |
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| Fiber | 8.6g | 1.4g |
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| Calcium | 78mg | 10mg |
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| Iron | 5.25mg | 34.06mg |
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| Magnesium | 325mg | 19mg |
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| Phosphorus | 660mg | 77mg |
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| Potassium | 645mg | 105mg |
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| Sodium | 9mg | 795mg |
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| Zinc | 5mg | 7.6mg |
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| Copper | 1.8mg | 0.137mg |
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| Manganese | 1.95mg | 0.79mg |
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| Selenium | 53µg | 6.3µg |
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| Vitamin A | 50IU | 2792IU |
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| Vitamin A RAE | 3µg | 814µg |
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| Vitamin E | 35.17mg | 0.08mg |
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| Vitamin C | 1.4mg | 38.5mg |
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| Vitamin B1 | 1.48mg | 6.288mg |
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| Vitamin B2 | 0.355mg | 3.87mg |
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| Vitamin B3 | 8.335mg | 29.62mg |
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| Vitamin B5 | 1.13mg | 0.226mg |
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| Vitamin B6 | 1.345mg | 5.986mg |
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| Folate | 227µg |
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| Tryptophan | 0.348mg | 0.066mg |
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| Threonine | 0.928mg | 0.241mg |
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| Isoleucine | 1.139mg | 0.26mg |
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| Leucine | 1.659mg | 0.767mg |
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| Lysine | 0.937mg | 0.113mg |
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| Methionine | 0.494mg | 0.13mg |
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| Phenylalanine | 1.169mg | 0.365mg |
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| Valine | 1.315mg | 0.344mg |
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| Histidine | 0.632mg | 0.162mg |
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| Saturated Fat | 4.455g | 0.26g |
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| Omega-3 - EPA | 0.014g | 0g |
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| Monounsaturated Fat | 18.528g | 0.204g |
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| Polyunsaturated fat | 23.137g | 0.354g |
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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%
393%
Minerals Daily Need Coverage Score
207%
183%
Comparison summary
Which food is lower in Sugar?
Sunflower seed is lower in Sugar (difference - 7.73g)
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 786mg)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal is lower in Saturated Fat (difference - 4.195g)
Which food is cheaper?
Cereal is cheaper (difference - $1.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.