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Sunflower seeds vs. Macaroon — In-Depth Nutrition Comparison

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A recap on differences between Sunflower seeds and Macaroon

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

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

Infographic

Sunflower seeds 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.
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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +1020.7%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +424.4%
Contains more IronIron +540.2%
Contains more CopperCopper +569.1%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +870.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +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.
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% 3% 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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18410.5%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +3688.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1301%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +505.5%
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
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 ProteinProtein +588.1%
Contains more FatsFats +128.2%
Contains more OtherOther +77.2%
Contains more CarbsCarbs +206.1%
Contains more WaterWater +143.1%

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
89% 7% 4%
Saturated Fat: Sat. Fat 20.099 g
Monounsaturated Fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated Fat -77.8%
Contains more Mono. FatMonounsaturated Fat +1050.8%
Contains more Poly. FatPolyunsaturated 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 seeds 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 seeds Macaroon Opinion
Calories 584kcal 460kcal Sunflower seeds
Protein 20.78g 3.02g Sunflower seeds
Fats 51.46g 22.55g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 56.12g Macaroon
Carbs 20g 61.22g Macaroon
Magnesium 325mg 29mg Sunflower seeds
Calcium 78mg 5mg Sunflower seeds
Potassium 645mg 123mg Sunflower seeds
Iron 5.25mg 0.82mg Sunflower seeds
Sugar 2.62g 45.16g Sunflower seeds
Fiber 8.6g 5.1g Sunflower seeds
Copper 1.8mg 0.269mg Sunflower seeds
Zinc 5mg 0.73mg Sunflower seeds
Phosphorus 660mg 68mg Sunflower seeds
Sodium 9mg 241mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.19mg Sunflower seeds
Manganese 1.95mg Sunflower seeds
Selenium 53µg 6.8µg Sunflower seeds
Vitamin B1 1.48mg 0.02mg Sunflower seeds
Vitamin B2 0.355mg 0.06mg Sunflower seeds
Vitamin B3 8.335mg 0.22mg Sunflower seeds
Vitamin B5 1.13mg Sunflower seeds
Vitamin B6 1.345mg 0.096mg Sunflower seeds
Vitamin K 0µg 1.1µg Macaroon
Folate 227µg 3µg Sunflower seeds
Choline 55.1mg 9.1mg Sunflower seeds
Saturated Fat 4.455g 20.099g Sunflower seeds
Monounsaturated Fat 18.528g 1.61g Sunflower seeds
Polyunsaturated fat 23.137g 0.81g Sunflower seeds
Tryptophan 0.348mg Sunflower seeds
Threonine 0.928mg Sunflower seeds
Isoleucine 1.139mg Sunflower seeds
Leucine 1.659mg Sunflower seeds
Lysine 0.937mg Sunflower seeds
Methionine 0.494mg Sunflower seeds
Phenylalanine 1.169mg Sunflower seeds
Valine 1.315mg Sunflower seeds
Histidine 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Macaroon
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
5%
Macaroon
Minerals Daily Need Coverage Score
207%
Sunflower seeds
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 42.54g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 232mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 15.644g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 12)
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 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 seeds - 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.