Sunflower seeds vs. Cereal — In-Depth Nutrition Comparison
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The main differences between Sunflower seeds and Cereal
- Sunflower seeds are 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 seeds contain 440 times more Vitamin E than Cereal. Sunflower seeds contain 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 more MagnesiumMagnesium | +1610.5% |
| Contains more CalciumCalcium | +680% |
| Contains more PotassiumPotassium | +514.3% |
| Contains more CopperCopper | +1213.9% |
| Contains more PhosphorusPhosphorus | +757.1% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +146.8% |
| Contains more SeleniumSelenium | +741.3% |
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.
| Contains more Vitamin EVitamin E | +43862.5% |
| Contains more Vitamin B5Vitamin B5 | +400% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +2650% |
| Contains more Vitamin AVitamin A | +5484% |
| Contains more Vitamin B1Vitamin B1 | +324.9% |
| Contains more Vitamin B2Vitamin B2 | +990.1% |
| Contains more Vitamin B3Vitamin B3 | +255.4% |
| Contains more Vitamin B6Vitamin B6 | +345.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +242.9% |
| Contains more FatsFats | +4664.8% |
| Contains more WaterWater | +25.1% |
| Contains more OtherOther | +35.9% |
| Contains more CarbsCarbs | +334.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
4.455 g
Monounsaturated Fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
| Contains more Mono. FatMonounsaturated Fat | +8982.4% |
| Contains more Poly. FatPolyunsaturated fat | +6435.9% |
| Contains less Sat. FatSaturated Fat | -94.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
| Contains more SucroseSucrose | +289.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 |
| Calories | 584kcal | 378kcal |
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| Protein | 20.78g | 6.06g |
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| Fats | 51.46g | 1.08g |
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| Vitamin C | 1.4mg | 38.5mg |
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| Net carbs | 11.4g | 85.45g |
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| Carbs | 20g | 86.85g |
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| Magnesium | 325mg | 19mg |
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| Calcium | 78mg | 10mg |
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| Potassium | 645mg | 105mg |
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| Iron | 5.25mg | 34.06mg |
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| Sugar | 2.62g | 10.35g |
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| Fiber | 8.6g | 1.4g |
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| Copper | 1.8mg | 0.137mg |
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| Zinc | 5mg | 7.6mg |
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| Phosphorus | 660mg | 77mg |
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| Sodium | 9mg | 795mg |
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| Vitamin A | 50IU | 2792IU |
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| Vitamin A | 3µg | 814µg |
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| Vitamin E | 35.17mg | 0.08mg |
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| Manganese | 1.95mg | 0.79mg |
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| Selenium | 53µg | 6.3µg |
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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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| Choline | 55.1mg |
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| Saturated Fat | 4.455g | 0.26g |
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| Monounsaturated Fat | 18.528g | 0.204g |
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| Polyunsaturated fat | 23.137g | 0.354g |
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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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| Fructose | 0.26g |
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| Omega-3 - EPA | 0.014g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
146%
363%
Minerals Daily Need Coverage Score
207%
183%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 7.73g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 786mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Sunflower seeds 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.