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Sunflower seeds vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and plantain raw

  • Plantain raw has less vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, magnesium, iron, folate, and vitamin B3 than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than plantain raw.
  • Sunflower seeds have 35 times more selenium than plantain raw. While sunflower seeds have 53µg of selenium, plantain raw has only 1.5µg.
  • The glycemic index of plantain raw is higher.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Plantains, raw.

Infographic

Sunflower seeds vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +778.4%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +29.3%
Contains more IronIron +775%
Contains more CopperCopper +2122.2%
Contains more ZincZinc +3471.4%
Contains more PhosphorusPhosphorus +1841.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3433.3%
Contains less SodiumSodium -55.6%

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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +25021.4%
Contains more Vitamin B1Vitamin B1 +2746.2%
Contains more Vitamin B2Vitamin B2 +557.4%
Contains more Vitamin B3Vitamin B3 +1115%
Contains more Vitamin B5Vitamin B5 +334.6%
Contains more Vitamin B6Vitamin B6 +349.8%
Contains more FolateFolate +931.8%
Contains more CholineCholine +308.1%
Contains more Vitamin CVitamin C +1214.3%
Contains more Vitamin AVitamin A +1766.7%
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1498.5%
Contains more FatsFats +13808.1%
Contains more OtherOther +161.2%
Contains more CarbsCarbs +59.5%
Contains more WaterWater +1280.1%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +57800%
Contains more Poly. FatPolyunsaturated fat +33431.9%
Contains less Sat. FatSaturated fat -96.8%

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Plantain raw DV% diff.
Vitamin E 35.17mg 0.14mg 234%
Copper 1.8mg 0.081mg 191%
Polyunsaturated fat 23.137g 0.069g 154%
Vitamin B1 1.48mg 0.052mg 119%
Selenium 53µg 1.5µg 94%
Phosphorus 660mg 34mg 89%
Manganese 1.95mg 85%
Vitamin B6 1.345mg 0.299mg 80%
Fats 51.46g 0.37g 79%
Magnesium 325mg 37mg 69%
Iron 5.25mg 0.6mg 58%
Folate 227µg 22µg 51%
Vitamin B3 8.335mg 0.686mg 48%
Monounsaturated fat 18.528g 0.032g 46%
Zinc 5mg 0.14mg 44%
Protein 20.78g 1.3g 39%
Fiber 8.6g 2.3g 25%
Vitamin B2 0.355mg 0.054mg 23%
Calories 584kcal 122kcal 23%
Saturated fat 4.455g 0.143g 20%
Vitamin C 1.4mg 18.4mg 19%
Vitamin B5 1.13mg 0.26mg 17%
Calcium 78mg 3mg 8%
Choline 55.1mg 13.5mg 8%
Vitamin A 3µg 56µg 6%
Carbs 20g 31.89g 4%
Potassium 645mg 499mg 4%
Vitamin K 0µg 0.7µg 1%
Net carbs 11.4g 29.59g N/A
Sugar 2.62g 15g N/A
Sodium 9mg 4mg 0%
Tryptophan 0.348mg 0.015mg 0%
Threonine 0.928mg 0.034mg 0%
Isoleucine 1.139mg 0.036mg 0%
Leucine 1.659mg 0.059mg 0%
Lysine 0.937mg 0.06mg 0%
Methionine 0.494mg 0.017mg 0%
Phenylalanine 1.169mg 0.044mg 0%
Valine 1.315mg 0.046mg 0%
Histidine 0.632mg 0.064mg 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 Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
15%
Plantain raw

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 12.38g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 17)
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 contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 4.312g)
Which food is cheaper?
Plantain raw
Plantain raw 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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.