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  6. Sunflower seeds vs. Chestnut

Sunflower seeds vs. Chestnut — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and chestnut?

  • Sunflower seeds are richer than chestnut in copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, vitamin B3, folate, iron, and zinc.
  • Sunflower seeds' daily need coverage for copper is 148% more.
  • Sunflower seeds have 20 times more zinc than chestnut. While sunflower seeds have 5mg of zinc, chestnut has only 0.25mg.
  • The glycemic index of sunflower seeds is lower.

We used Seeds, sunflower seed kernels, dried and Nuts, chestnuts, european, boiled, and steamed types in this article.

Infographic

Sunflower seeds vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +501.9%
Contains more CalciumCalcium +69.6%
Contains more IronIron +203.5%
Contains more CopperCopper +281.4%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +128.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +10.9%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +241.3%
Contains more Vitamin B3Vitamin B3 +1040.2%
Contains more Vitamin B5Vitamin B5 +257.6%
Contains more Vitamin B6Vitamin B6 +477.3%
Contains more FolateFolate +497.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1807.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Chestnut DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 0.545g 151%
Copper 1.8mg 0.472mg 148%
Vitamin B1 1.48mg 0.148mg 111%
Selenium 53µg 96%
Vitamin B6 1.345mg 0.233mg 86%
Phosphorus 660mg 99mg 80%
Fats 51.46g 1.38g 77%
Magnesium 325mg 54mg 65%
Manganese 1.95mg 0.854mg 48%
Vitamin B3 8.335mg 0.731mg 48%
Folate 227µg 38µg 47%
Monounsaturated fat 18.528g 0.476g 45%
Iron 5.25mg 1.73mg 44%
Zinc 5mg 0.25mg 43%
Protein 20.78g 2g 38%
Fiber 8.6g 34%
Vitamin C 1.4mg 26.7mg 28%
Calories 584kcal 131kcal 23%
Saturated fat 4.455g 0.26g 19%
Vitamin B2 0.355mg 0.104mg 19%
Vitamin B5 1.13mg 0.316mg 16%
Choline 55.1mg 10%
Calcium 78mg 46mg 3%
Carbs 20g 27.76g 3%
Potassium 645mg 715mg 2%
Sodium 9mg 27mg 1%
Net carbs 11.4g 27.76g N/A
Sugar 2.62g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.022mg 0%
Threonine 0.928mg 0.071mg 0%
Isoleucine 1.139mg 0.079mg 0%
Leucine 1.659mg 0.118mg 0%
Lysine 0.937mg 0.118mg 0%
Methionine 0.494mg 0.047mg 0%
Phenylalanine 1.169mg 0.084mg 0%
Valine 1.315mg 0.112mg 0%
Histidine 0.632mg 0.055mg 0%
Omega-3 - EPA 0.014g 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% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +939%
Contains more FatsFats +3629%
Contains more OtherOther +326.8%
Contains more CarbsCarbs +38.8%
Contains more WaterWater +1340.8%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains more Mono. FatMonounsaturated fat +3792.4%
Contains more Poly. FatPolyunsaturated fat +4145.3%
Contains less Sat. FatSaturated fat -94.2%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.