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  6. Sunflower seed vs. Macaroon

Sunflower seed vs. Macaroon — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Macaroon

  • Sunflower seed is higher than Macaroon in Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Folate, and Iron.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Macaroon.
  • Sunflower seed contains 76 times more Folate than Macaroon. While Sunflower seed contains 227µg of Folate, Macaroon contains only 3µg.
  • The amount of Saturated Fat in Sunflower seed is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Cookies, coconut macaroon.

Infographic

Sunflower seed vs Macaroon 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.
Sunflower seed
Sunflower seed
10
:
0
Macaroon
Macaroon
Contains more Calcium +1460%
Contains more Iron +540.2%
Contains more Magnesium +1020.7%
Contains more Phosphorus +870.6%
Contains more Potassium +424.4%
Contains less Sodium -96.3%
Contains more Zinc +584.9%
Contains more Copper +569.1%
Contains more Selenium +679.4%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Macaroon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Contains more Calcium +1460%
Contains more Iron +540.2%
Contains more Magnesium +1020.7%
Contains more Phosphorus +870.6%
Contains more Potassium +424.4%
Contains less Sodium -96.3%
Contains more Zinc +584.9%
Contains more Copper +569.1%
Contains more Selenium +679.4%

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.
Sunflower seed
Sunflower seed
9
:
1
Macaroon
Macaroon
Contains more Vitamin A +∞%
Contains more Vitamin E +18410.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +491.7%
Contains more Vitamin B3 +3688.6%
Contains more Vitamin B6 +1301%
Contains more Folate +7466.7%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Macaroon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +18410.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +491.7%
Contains more Vitamin B3 +3688.6%
Contains more Vitamin B6 +1301%
Contains more Folate +7466.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Macaroon
Macaroon
Contains more Protein +588.1%
Contains more Fats +128.2%
Contains more Other +77.2%
Contains more Carbs +206.1%
Contains more Water +143.1%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Macaroon
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more Protein +588.1%
Contains more Fats +128.2%
Contains more Other +77.2%
Contains more Carbs +206.1%
Contains more Water +143.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
0
Macaroon
Macaroon
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +1050.8%
Contains more Polyunsaturated fat +2756.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Macaroon
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +1050.8%
Contains more Polyunsaturated fat +2756.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Macaroon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Macaroon Opinion
Net carbs 11.4g 56.12g Macaroon
Protein 20.78g 3.02g Sunflower seed
Fats 51.46g 22.55g Sunflower seed
Carbs 20g 61.22g Macaroon
Calories 584kcal 460kcal Sunflower seed
Sugar 2.62g 45.16g Sunflower seed
Fiber 8.6g 5.1g Sunflower seed
Calcium 78mg 5mg Sunflower seed
Iron 5.25mg 0.82mg Sunflower seed
Magnesium 325mg 29mg Sunflower seed
Phosphorus 660mg 68mg Sunflower seed
Potassium 645mg 123mg Sunflower seed
Sodium 9mg 241mg Sunflower seed
Zinc 5mg 0.73mg Sunflower seed
Copper 1.8mg 0.269mg Sunflower seed
Manganese 1.95mg Sunflower seed
Selenium 53µg 6.8µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.19mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.02mg Sunflower seed
Vitamin B2 0.355mg 0.06mg Sunflower seed
Vitamin B3 8.335mg 0.22mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 1.345mg 0.096mg Sunflower seed
Folate 227µg 3µg Sunflower seed
Vitamin K 0µg 1.1µg Macaroon
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Saturated Fat 4.455g 20.099g Sunflower seed
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 1.61g Sunflower seed
Polyunsaturated fat 23.137g 0.81g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Macaroon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
4%
Macaroon
Minerals Daily Need Coverage Score
207%
Sunflower seed
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 42.54g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 232mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 15.644g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $1.6)
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.