Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sunflower seeds vs. Coffee — In-Depth Nutrition Comparison

Compare

A recap on differences between sunflower seeds and coffee

  • Sunflower seeds are higher than coffee in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily vitamin E needs 234% more than coffee.
  • The glycemic index of coffee is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Beverages, coffee, brewed, prepared with tap water.

Infographic

Sunflower seeds vs Coffee 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%
Coffee
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 4.3% 0.38% 0.67% 0.55% 1.3% 0.26% 3% 0%
Contains more MagnesiumMagnesium +10733.3%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +1216.3%
Contains more IronIron +52400%
Contains more CopperCopper +89900%
Contains more ZincZinc +24900%
Contains more PhosphorusPhosphorus +21900%
Contains more ManganeseManganese +8378.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -77.8%

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%
Coffee
1
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% 0% 0.2% 0% 3.5% 18% 3.6% 15% 0.23% 0% 0.25% 1.5% 1.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +10471.4%
Contains more Vitamin B2Vitamin B2 +367.1%
Contains more Vitamin B3Vitamin B3 +4263.9%
Contains more Vitamin B5Vitamin B5 +344.9%
Contains more Vitamin B6Vitamin B6 +134400%
Contains more FolateFolate +11250%
Contains more CholineCholine +2019.2%
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
Coffee
1
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 g
Contains more ProteinProtein +17216.7%
Contains more FatsFats +257200%
Contains more CarbsCarbs +∞%
Contains more OtherOther +544.7%
Contains more WaterWater +2001.3%

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
Coffee
1
11% 83% 6%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +123420%
Contains more Poly. FatPolyunsaturated fat +2313600%
Contains less Sat. FatSaturated fat -100%

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Coffee DV% diff.
Vitamin E 35.17mg 0.01mg 234%
Copper 1.8mg 0.002mg 200%
Polyunsaturated fat 23.137g 0.001g 154%
Vitamin B1 1.48mg 0.014mg 122%
Vitamin B6 1.345mg 0.001mg 103%
Selenium 53µg 0µg 96%
Phosphorus 660mg 3mg 94%
Manganese 1.95mg 0.023mg 84%
Fats 51.46g 0.02g 79%
Magnesium 325mg 3mg 77%
Iron 5.25mg 0.01mg 66%
Folate 227µg 2µg 56%
Vitamin B3 8.335mg 0.191mg 51%
Monounsaturated fat 18.528g 0.015g 46%
Zinc 5mg 0.02mg 45%
Protein 20.78g 0.12g 41%
Fiber 8.6g 0g 34%
Calories 584kcal 1kcal 29%
Vitamin B2 0.355mg 0.076mg 21%
Saturated fat 4.455g 0.002g 20%
Potassium 645mg 49mg 18%
Vitamin B5 1.13mg 0.254mg 18%
Caffeine 0mg 40mg 10%
Choline 55.1mg 2.6mg 10%
Calcium 78mg 2mg 8%
Carbs 20g 0g 7%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0mg 0%
Threonine 0.928mg 0.001mg 0%
Isoleucine 1.139mg 0.002mg 0%
Leucine 1.659mg 0.005mg 0%
Lysine 0.937mg 0.001mg 0%
Methionine 0.494mg 0mg 0%
Phenylalanine 1.169mg 0.003mg 0%
Valine 1.315mg 0.003mg 0%
Histidine 0.632mg 0.002mg 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 Coffee
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
3%
Coffee
Minerals Daily Need Coverage Score
207%
Sunflower seeds
1%
Coffee

Comparison summary

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 is lower in Sugar?
Coffee
Coffee is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Coffee
Coffee contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Coffee
Coffee is lower in Saturated fat (difference - 4.453g)
Which food is lower in glycemic index?
Coffee
Coffee is lower in glycemic index (difference - 20)
Which food is cheaper?
Coffee
Coffee is cheaper (difference - $0.6)
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. Coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/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.