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  6. Sunflower seeds vs. Chard raw

Sunflower seeds vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and chard raw

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, and magnesium; however, chard raw is higher in vitamin K and vitamin A.
  • Chard raw covers your daily need for vitamin K, 692% more than sunflower seeds.
  • Sunflower seeds have 59 times more selenium than chard raw. While sunflower seeds have 53µg of selenium, chard raw has only 0.9µg.
  • The glycemic index of chard raw is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Chard, swiss, raw.

Infographic

Sunflower seeds vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +301.2%
Contains more CalciumCalcium +52.9%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +191.7%
Contains more CopperCopper +905.6%
Contains more ZincZinc +1288.9%
Contains more PhosphorusPhosphorus +1334.8%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +432.8%
Contains more SeleniumSelenium +5788.9%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +1760.8%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B2Vitamin B2 +294.4%
Contains more Vitamin B3Vitamin B3 +1983.8%
Contains more Vitamin B5Vitamin B5 +557%
Contains more Vitamin B6Vitamin B6 +1258.6%
Contains more FolateFolate +1521.4%
Contains more CholineCholine +206.1%
Contains more Vitamin CVitamin C +2042.9%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Chard raw DV% diff.
Vitamin K 0µg 830µg 692%
Vitamin E 35.17mg 1.89mg 222%
Copper 1.8mg 0.179mg 180%
Polyunsaturated fat 23.137g 0.07g 154%
Vitamin B1 1.48mg 0.04mg 120%
Vitamin B6 1.345mg 0.099mg 96%
Selenium 53µg 0.9µg 95%
Phosphorus 660mg 46mg 88%
Fats 51.46g 0.2g 79%
Manganese 1.95mg 0.366mg 69%
Magnesium 325mg 81mg 58%
Folate 227µg 14µg 53%
Vitamin B3 8.335mg 0.4mg 50%
Monounsaturated fat 18.528g 0.04g 46%
Iron 5.25mg 1.8mg 43%
Zinc 5mg 0.36mg 42%
Protein 20.78g 1.8g 38%
Vitamin A 3µg 306µg 34%
Vitamin C 1.4mg 30mg 32%
Calories 584kcal 19kcal 28%
Fiber 8.6g 1.6g 28%
Vitamin B2 0.355mg 0.09mg 20%
Saturated fat 4.455g 0.03g 20%
Vitamin B5 1.13mg 0.172mg 19%
Sodium 9mg 213mg 9%
Potassium 645mg 379mg 8%
Choline 55.1mg 18mg 7%
Carbs 20g 3.74g 5%
Calcium 78mg 51mg 3%
Net carbs 11.4g 2.14g N/A
Sugar 2.62g 1.1g N/A
Tryptophan 0.348mg 0.017mg 0%
Threonine 0.928mg 0.083mg 0%
Isoleucine 1.139mg 0.147mg 0%
Leucine 1.659mg 0.13mg 0%
Lysine 0.937mg 0.099mg 0%
Methionine 0.494mg 0.019mg 0%
Phenylalanine 1.169mg 0.11mg 0%
Valine 1.315mg 0.11mg 0%
Histidine 0.632mg 0.036mg 0%
Omega-3 - EPA 0.014g 0g 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1054.4%
Contains more FatsFats +25630%
Contains more CarbsCarbs +434.8%
Contains more OtherOther +89.4%
Contains more WaterWater +1859%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +46220%
Contains more Poly. FatPolyunsaturated fat +32952.9%
Contains less Sat. FatSaturated fat -99.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.