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Sunflower seeds vs. Chardonnay — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and chardonnay?

  • Chardonnay has less copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 than sunflower seeds.
  • Sunflower seeds' daily need coverage for copper is 200% higher.
  • Sunflower seeds have 530 times more selenium than chardonnay. Sunflower seeds have 53µg of selenium, while chardonnay has 0.1µg.

We used Seeds, sunflower seed kernels, dried and Alcoholic beverage, wine, table, white, Chardonnay types in this comparison.

Infographic

Sunflower seeds vs Chardonnay 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 7.1% 2.7% 6.3% 10% 1.3% 3.3% 7.7% 0.65% 15% 0.55%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +808.5%
Contains more IronIron +1844.4%
Contains more CopperCopper +44900%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +3566.7%
Contains more ManganeseManganese +1566.7%
Contains more SeleniumSelenium +52900%
Contains less SodiumSodium -44.4%

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 0% 0% 0% 0% 1.3% 3.5% 2% 2.7% 12% 0% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +29500%
Contains more Vitamin B2Vitamin B2 +2266.7%
Contains more Vitamin B3Vitamin B3 +7617.6%
Contains more Vitamin B5Vitamin B5 +2411.1%
Contains more Vitamin B6Vitamin B6 +2590%
Contains more FolateFolate +22600%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.16 g
Water: 86.85 g
Other: 10.92 g
Contains more ProteinProtein +29585.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +825.9%
Contains more WaterWater +1736.2%
Contains more OtherOther +260.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Chardonnay
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Chardonnay DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.004mg 200%
Polyunsaturated fat 23.137g 154%
Vitamin B1 1.48mg 0.005mg 123%
Vitamin B6 1.345mg 0.05mg 100%
Selenium 53µg 0.1µg 96%
Phosphorus 660mg 18mg 92%
Manganese 1.95mg 0.117mg 80%
Fats 51.46g 0g 79%
Magnesium 325mg 10mg 75%
Iron 5.25mg 0.27mg 62%
Folate 227µg 1µg 57%
Vitamin B3 8.335mg 0.108mg 51%
Monounsaturated fat 18.528g 46%
Zinc 5mg 0.12mg 44%
Protein 20.78g 0.07g 41%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0.015mg 26%
Calories 584kcal 84kcal 25%
Vitamin B5 1.13mg 0.045mg 22%
Saturated fat 4.455g 20%
Potassium 645mg 71mg 17%
Choline 55.1mg 10%
Calcium 78mg 9mg 7%
Carbs 20g 2.16g 6%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 2.16g N/A
Sugar 2.62g 0.96g N/A
Sodium 9mg 5mg 0%
Vitamin A 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Chardonnay
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sunflower seeds
2%
Chardonnay
Minerals Daily Need Coverage Score
207%
Sunflower seeds
6%
Chardonnay

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Chardonnay
Chardonnay is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Chardonnay
Chardonnay is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Chardonnay
Chardonnay contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Chardonnay
Chardonnay is lower in Saturated fat (difference - 4.455g)
Which food is lower in glycemic index?
Chardonnay
Chardonnay is lower in glycemic index (difference - 5)
Which food is cheaper?
Chardonnay
Chardonnay is cheaper (difference - $0.1)

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. Chardonnay - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174110/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.