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Sunflower seeds vs. Chicken meat — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and chicken meat

  • Sunflower seeds are higher than chicken meat in vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, folate, selenium, and iron.
  • Sunflower seeds cover your daily vitamin E needs 233% more than chicken meat.
  • Sunflower seeds contain 98 times more manganese than chicken meat. While sunflower seeds contain 1.95mg of manganese, chicken meat contains only 0.02mg.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Sunflower seeds vs Chicken meat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +1313%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +189.2%
Contains more IronIron +316.7%
Contains more CopperCopper +2627.3%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +262.6%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +9650%
Contains more SeleniumSelenium +121.8%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12925.9%
Contains more Vitamin B1Vitamin B1 +2249.2%
Contains more Vitamin B2Vitamin B2 +111.3%
Contains more Vitamin B6Vitamin B6 +236.3%
Contains more FolateFolate +4440%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +19.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~8.487mg
~equal in Vitamin B5 ~1.03mg

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more FatsFats +278.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-965.7%
Contains more ProteinProtein +31.4%
Contains more WaterWater +1156.9%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains more Mono. FatMonounsaturated fat +247%
Contains more Poly. FatPolyunsaturated fat +679%
Contains less Sat. FatSaturated fat -14.9%

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 Chicken meat
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Chicken meat DV% diff.
Vitamin E 35.17mg 0.27mg 233%
Copper 1.8mg 0.066mg 193%
Polyunsaturated fat 23.137g 2.97g 134%
Vitamin B1 1.48mg 0.063mg 118%
Manganese 1.95mg 0.02mg 84%
Vitamin B6 1.345mg 0.4mg 73%
Magnesium 325mg 23mg 72%
Phosphorus 660mg 182mg 68%
Fats 51.46g 13.6g 58%
Folate 227µg 5µg 56%
Selenium 53µg 23.9µg 53%
Iron 5.25mg 1.26mg 50%
Fiber 8.6g 0g 34%
Monounsaturated fat 18.528g 5.34g 33%
Cholesterol 0mg 88mg 29%
Zinc 5mg 1.94mg 28%
Calories 584kcal 239kcal 17%
Vitamin B2 0.355mg 0.168mg 14%
Protein 20.78g 27.3g 13%
Vitamin B12 0µg 0.3µg 13%
Potassium 645mg 223mg 12%
Carbs 20g 0g 7%
Calcium 78mg 15mg 6%
Vitamin A 3µg 48µg 5%
Saturated fat 4.455g 3.79g 3%
Sodium 9mg 82mg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin B5 1.13mg 1.03mg 2%
Vitamin K 0µg 2.4µg 2%
Choline 55.1mg 65.9mg 2%
Vitamin B3 8.335mg 8.487mg 1%
Net carbs 11.4g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.62g 0g N/A
Tryptophan 0.348mg 0.305mg 0%
Threonine 0.928mg 1.128mg 0%
Isoleucine 1.139mg 1.362mg 0%
Leucine 1.659mg 1.986mg 0%
Lysine 0.937mg 2.223mg 0%
Methionine 0.494mg 0.726mg 0%
Phenylalanine 1.169mg 1.061mg 0%
Valine 1.315mg 1.325mg 0%
Histidine 0.632mg 0.802mg 0%
Omega-3 - EPA 0.014g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Chicken meat
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
36%
Chicken meat
Minerals Daily Need Coverage Score
207%
Sunflower seeds
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 73mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Chicken meat
Chicken meat is lower in Saturated fat (difference - 0.665g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 20)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $0.6)
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.

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.