Sunflower seeds vs. Chuck steak — In-Depth Nutrition Comparison
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What are the main differences between sunflower seeds and chuck steak?
- Sunflower seeds are richer in vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, folate, and selenium, yet chuck steak is richer in vitamin B12.
- Sunflower seeds' daily need coverage for vitamin E is 234% higher.
- Sunflower seeds have 163 times more manganese than chuck steak. Sunflower seeds have 1.95mg of manganese, while chuck steak has 0.012mg.
- Chuck steak has a lower glycemic index than sunflower seeds.
We used Seeds, sunflower seed kernels, dried and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +1377.3% |
| Contains more CalciumCalcium | +387.5% |
| Contains more PotassiumPotassium | +98.5% |
| Contains more IronIron | +114.3% |
| Contains more CopperCopper | +2237.7% |
| Contains more PhosphorusPhosphorus | +242% |
| Contains less SodiumSodium | -87.3% |
| Contains more ManganeseManganese | +16150% |
| Contains more SeleniumSelenium | +92.7% |
| Contains more ZincZinc | +73.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +35070% |
| Contains more Vitamin B1Vitamin B1 | +2142.4% |
| Contains more Vitamin B2Vitamin B2 | +85.9% |
| Contains more Vitamin B3Vitamin B3 | +78.7% |
| Contains more Vitamin B5Vitamin B5 | +50.3% |
| Contains more Vitamin B6Vitamin B6 | +260.6% |
| Contains more FolateFolate | +3683.3% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +43.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.1mg | 234% |
| Copper | 1.8mg | 0.077mg | 191% |
| Polyunsaturated fat | 23.137g | 0.81g | 149% |
| Vitamin B12 | 0µg | 3.03µg | 126% |
| Vitamin B1 | 1.48mg | 0.066mg | 118% |
| Manganese | 1.95mg | 0.012mg | 84% |
| Vitamin B6 | 1.345mg | 0.373mg | 75% |
| Magnesium | 325mg | 22mg | 72% |
| Phosphorus | 660mg | 193mg | 67% |
| Folate | 227µg | 6µg | 55% |
| Fats | 51.46g | 19.64g | 49% |
| Selenium | 53µg | 27.5µg | 46% |
| Iron | 5.25mg | 2.45mg | 35% |
| Fiber | 8.6g | 0g | 34% |
| Zinc | 5mg | 8.68mg | 33% |
| Cholesterol | 0mg | 87mg | 29% |
| Monounsaturated fat | 18.528g | 9.457g | 23% |
| Vitamin B3 | 8.335mg | 4.663mg | 23% |
| Saturated fat | 4.455g | 8.66g | 19% |
| Calories | 584kcal | 277kcal | 15% |
| Vitamin B2 | 0.355mg | 0.191mg | 13% |
| Potassium | 645mg | 325mg | 9% |
| Protein | 20.78g | 24.98g | 8% |
| Vitamin B5 | 1.13mg | 0.752mg | 8% |
| Carbs | 20g | 0g | 7% |
| Calcium | 78mg | 16mg | 6% |
| Choline | 55.1mg | 79mg | 4% |
| Sodium | 9mg | 71mg | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Net carbs | 11.4g | 0g | N/A |
| Sugar | 2.62g | 0g | N/A |
| Vitamin A | 3µg | 7µg | 0% |
| Trans fat | 1.287g | N/A | |
| Tryptophan | 0.348mg | 0.281mg | 0% |
| Threonine | 0.928mg | 1.099mg | 0% |
| Isoleucine | 1.139mg | 1.062mg | 0% |
| Leucine | 1.659mg | 2.009mg | 0% |
| Lysine | 0.937mg | 2.184mg | 0% |
| Methionine | 0.494mg | 0.709mg | 0% |
| Phenylalanine | 1.169mg | 0.951mg | 0% |
| Valine | 1.315mg | 1.129mg | 0% |
| Histidine | 0.632mg | 0.809mg | 0% |
| Omega-3 - EPA | 0.014g | 0.001g | N/A |
| Omega-3 - ALA | 0.041g | N/A | |
| Omega-3 - DPA | 0g | 0.004g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 0.619g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
24.98 g
Fats:
19.64 g
Carbs:
0 g
Water:
55.22 g
Other:
0.16 g
| Contains more FatsFats | +162% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1793.8% |
| Contains more ProteinProtein | +20.2% |
| Contains more WaterWater | +1067.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
8.66 g
Monounsaturated fat:
Mono. Fat
9.457 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains less Sat. FatSaturated fat | -48.6% |
| Contains more Mono. FatMonounsaturated fat | +95.9% |
| Contains more Poly. FatPolyunsaturated fat | +2756.4% |
