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Sunflower seeds vs. Chinese cuisine — In-Depth Nutrition Comparison

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How are sunflower seeds and chinese cuisine different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than chinese cuisine.
  • Daily need coverage for vitamin E for sunflower seeds is 229% higher.
  • Sunflower seeds contain 45 times more vitamin B1 than chinese cuisine. While sunflower seeds contain 1.48mg of vitamin B1, chinese cuisine contains only 0.033mg.
  • Sunflower seeds have a lower glycemic index (20) than chinese cuisine (60).

Seeds, sunflower seed kernels, dried and Restaurant, Chinese, beef and vegetables are the varieties used in this article.

Infographic

Sunflower seeds vs Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +2066.7%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +216.2%
Contains more IronIron +373%
Contains more CopperCopper +3573.5%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +768.4%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +1226.5%
Contains more SeleniumSelenium +691%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin EVitamin E +4189%
Contains more Vitamin B1Vitamin B1 +4384.8%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +531.4%
Contains more Vitamin B5Vitamin B5 +155.1%
Contains more Vitamin B6Vitamin B6 +735.4%
Contains more FolateFolate +404.4%
Contains more CholineCholine +59.7%
Contains more Vitamin CVitamin C +728.6%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

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
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more ProteinProtein +193.5%
Contains more FatsFats +870.9%
Contains more CarbsCarbs +174.3%
Contains more OtherOther +100.7%
Contains more WaterWater +1566.4%

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains more Mono. FatMonounsaturated fat +1422.4%
Contains more Poly. FatPolyunsaturated fat +986.2%
Contains less Sat. FatSaturated fat -78%

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
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +113.7%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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 Chinese cuisine
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Chinese cuisine DV% diff.
Vitamin E 35.17mg 0.82mg 229%
Copper 1.8mg 0.049mg 195%
Polyunsaturated fat 23.137g 2.13g 140%
Vitamin B1 1.48mg 0.033mg 121%
Vitamin B6 1.345mg 0.161mg 91%
Selenium 53µg 6.7µg 84%
Phosphorus 660mg 76mg 83%
Manganese 1.95mg 0.147mg 78%
Magnesium 325mg 15mg 74%
Fats 51.46g 5.3g 71%
Iron 5.25mg 1.11mg 52%
Folate 227µg 45µg 46%
Vitamin B3 8.335mg 1.32mg 44%
Vitamin K 0µg 51.3µg 43%
Monounsaturated fat 18.528g 1.217g 43%
Zinc 5mg 1.5mg 32%
Fiber 8.6g 1.5g 28%
Protein 20.78g 7.08g 27%
Calories 584kcal 105kcal 24%
Vitamin B2 0.355mg 0.055mg 23%
Vitamin B12 0µg 0.48µg 20%
Sodium 9mg 409mg 17%
Saturated fat 4.455g 0.978g 16%
Vitamin B5 1.13mg 0.443mg 14%
Potassium 645mg 204mg 13%
Vitamin C 1.4mg 11.6mg 11%
Vitamin A 3µg 63µg 7%
Calcium 78mg 22mg 6%
Cholesterol 0mg 14mg 5%
Choline 55.1mg 34.5mg 4%
Carbs 20g 7.29g 4%
Vitamin D 0µg 0.1µg 1%
Fructose 0.55g 1%
Starch 1.82g 1%
Net carbs 11.4g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.62g 2.41g N/A
Trans fat 0.058g N/A
Tryptophan 0.348mg 0.083mg 0%
Threonine 0.928mg 0.313mg 0%
Isoleucine 1.139mg 0.314mg 0%
Leucine 1.659mg 0.525mg 0%
Lysine 0.937mg 0.552mg 0%
Methionine 0.494mg 0.158mg 0%
Phenylalanine 1.169mg 0.317mg 0%
Valine 1.315mg 0.327mg 0%
Histidine 0.632mg 0.207mg 0%
Omega-3 - EPA 0.014g 0.004g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Chinese cuisine
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
33%
Chinese cuisine
Minerals Daily Need Coverage Score
207%
Sunflower seeds
28%
Chinese cuisine

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 400mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Chinese cuisine
Chinese cuisine is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated fat?
Chinese cuisine
Chinese cuisine is lower in Saturated fat (difference - 3.477g)
Which food is cheaper?
Chinese cuisine
Chinese cuisine is cheaper (difference - $1.6)
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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.