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Sunflower seeds vs. Cherry — In-Depth Nutrition Comparison

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How are sunflower seeds and cherries different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than cherries.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.

Seeds, sunflower seed kernels, dried and Cherries, sour, red, raw are the varieties used in this article.

Infographic

Sunflower seeds vs Cherry 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" 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%
Cherry
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +3511.1%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +272.8%
Contains more IronIron +1540.6%
Contains more CopperCopper +1630.8%
Contains more ZincZinc +4900%
Contains more PhosphorusPhosphorus +4300%
Contains more ManganeseManganese +1641.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -66.7%

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%
Cherry
3
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin EVitamin E +50142.9%
Contains more Vitamin B1Vitamin B1 +4833.3%
Contains more Vitamin B2Vitamin B2 +787.5%
Contains more Vitamin B3Vitamin B3 +1983.8%
Contains more Vitamin B5Vitamin B5 +690.2%
Contains more Vitamin B6Vitamin B6 +2956.8%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +803.3%
Contains more Vitamin CVitamin C +614.3%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +1978%
Contains more FatsFats +17053.3%
Contains more CarbsCarbs +64.2%
Contains more OtherOther +676.9%
Contains more WaterWater +1720.9%

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
Cherry
1
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated fat +22495.1%
Contains more Poly. FatPolyunsaturated fat +25607.8%
Contains less Sat. FatSaturated fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cherry
2
9% 49% 41%
Starch: 0 g
Sucrose: 0.8 g
Glucose: 4.18 g
Fructose: 3.51 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +212.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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.
Sunflower seeds Cherry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Cherry DV% diff.
Vitamin E 35.17mg 0.07mg 234%
Copper 1.8mg 0.104mg 188%
Polyunsaturated fat 23.137g 0.09g 154%
Vitamin B1 1.48mg 0.03mg 121%
Vitamin B6 1.345mg 0.044mg 100%
Selenium 53µg 0µg 96%
Phosphorus 660mg 15mg 92%
Manganese 1.95mg 0.112mg 80%
Fats 51.46g 0.3g 79%
Magnesium 325mg 9mg 75%
Iron 5.25mg 0.32mg 62%
Folate 227µg 8µg 55%
Vitamin B3 8.335mg 0.4mg 50%
Monounsaturated fat 18.528g 0.082g 46%
Zinc 5mg 0.1mg 45%
Protein 20.78g 1g 40%
Fiber 8.6g 1.6g 28%
Calories 584kcal 50kcal 27%
Vitamin B2 0.355mg 0.04mg 24%
Saturated fat 4.455g 0.068g 20%
Vitamin B5 1.13mg 0.143mg 20%
Potassium 645mg 173mg 14%
Vitamin C 1.4mg 10mg 10%
Choline 55.1mg 6.1mg 9%
Vitamin A 3µg 64µg 7%
Calcium 78mg 16mg 6%
Fructose 3.51g 4%
Carbs 20g 12.18g 3%
Vitamin K 0µg 2.1µg 2%
Net carbs 11.4g 10.58g N/A
Sugar 2.62g 8.49g N/A
Sodium 9mg 3mg 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 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Cherry
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
9%
Cherry
Minerals Daily Need Coverage Score
207%
Sunflower seeds
10%
Cherry

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 5.87g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 2)
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 contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Cherry
Cherry is lower in Saturated fat (difference - 4.387g)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.