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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.
  • 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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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
:
2
Cereal
Contains more Calcium +680%
Contains more Potassium +514.3%
Contains more Magnesium +1610.5%
Contains more Copper +1213.9%
Contains more Phosphorus +757.1%
Contains less Sodium -98.9%
Contains more Iron +548.8%
Contains more Zinc +52%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +680%
Contains more Potassium +514.3%
Contains more Magnesium +1610.5%
Contains more Copper +1213.9%
Contains more Phosphorus +757.1%
Contains less Sodium -98.9%
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 C +2650%
Contains more Vitamin A +5484%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +43862.5%
Contains more Vitamin B5 +400%
Contains more Vitamin C +2650%
Contains more Vitamin A +5484%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.