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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).

Infographic

Sunflower seed vs Cereal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +680%
Contains more Magnesium +1610.5%
Contains more Phosphorus +757.1%
Contains more Potassium +514.3%
Contains less Sodium -98.9%
Contains more Copper +1213.9%
Contains more Iron +548.8%
Contains more Zinc +52%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +680%
Contains more Magnesium +1610.5%
Contains more Phosphorus +757.1%
Contains more Potassium +514.3%
Contains less Sodium -98.9%
Contains more Copper +1213.9%
Contains more Iron +548.8%
Contains more 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Cereal
Contains more Vitamin E +43862.5%
Contains more Vitamin B5 +400%
Contains more Vitamin A +5484%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +324.9%
Contains more Vitamin B2 +990.1%
Contains more Vitamin B3 +255.4%
Contains more Vitamin B6 +345.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +43862.5%
Contains more Vitamin B5 +400%
Contains more Vitamin A +5484%
Contains more Vitamin C +2650%
Contains more Vitamin B1 +324.9%
Contains more Vitamin B2 +990.1%
Contains more Vitamin B3 +255.4%
Contains more Vitamin B6 +345.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Cereal Opinion
Net carbs 11.4g 85.45g Cereal
Protein 20.78g 6.06g Sunflower seed
Fats 51.46g 1.08g Sunflower seed
Carbs 20g 86.85g Cereal
Calories 584kcal 378kcal Sunflower seed
Starch g g
Fructose g 0.26g Cereal
Sugar 2.62g 10.35g Sunflower seed
Fiber 8.6g 1.4g Sunflower seed
Calcium 78mg 10mg Sunflower seed
Iron 5.25mg 34.06mg Cereal
Magnesium 325mg 19mg Sunflower seed
Phosphorus 660mg 77mg Sunflower seed
Potassium 645mg 105mg Sunflower seed
Sodium 9mg 795mg Sunflower seed
Zinc 5mg 7.6mg Cereal
Copper 1.8mg 0.137mg Sunflower seed
Vitamin A 50IU 2792IU Cereal
Vitamin E 35.17mg 0.08mg Sunflower seed
Vitamin D 0IU IU Sunflower seed
Vitamin D 0µg µg Sunflower seed
Vitamin C 1.4mg 38.5mg Cereal
Vitamin B1 1.48mg 6.288mg Cereal
Vitamin B2 0.355mg 3.87mg Cereal
Vitamin B3 8.335mg 29.62mg Cereal
Vitamin B5 1.13mg 0.226mg Sunflower seed
Vitamin B6 1.345mg 5.986mg Cereal
Folate 227µg µg Sunflower seed
Vitamin B12 0µg µg Sunflower seed
Vitamin K 0µg 0µg
Tryptophan 0.348mg 0.066mg Sunflower seed
Threonine 0.928mg 0.241mg Sunflower seed
Isoleucine 1.139mg 0.26mg Sunflower seed
Leucine 1.659mg 0.767mg Sunflower seed
Lysine 0.937mg 0.113mg Sunflower seed
Methionine 0.494mg 0.13mg Sunflower seed
Phenylalanine 1.169mg 0.365mg Sunflower seed
Valine 1.315mg 0.344mg Sunflower seed
Histidine 0.632mg 0.162mg Sunflower seed
Cholesterol 0mg mg Cereal
Trans Fat g g
Saturated Fat 4.455g 0.26g Cereal
Monounsaturated Fat 18.528g 0.204g Sunflower seed
Polyunsaturated fat 23.137g 0.354g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
393
Cereal
Mineral Summary Score
191
Sunflower seed
212
Cereal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
36%
Cereal
Carbohydrates
20%
Sunflower seed
87%
Cereal
Fats
238%
Sunflower seed
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 7.73g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 786mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 49)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 4.195g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.6)
Which food is richer in minerals?
?
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.