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Sunflower seed vs Cornmeal - In-Depth Nutrition Comparison

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How are Sunflower seed and Cornmeal different?

  • Sunflower seed is higher than Cornmeal in Vitamin E , Copper, Vitamin B6, Phosphorus, Vitamin B1, Selenium, Manganese, Magnesium, and Zinc.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Cornmeal.
  • Sunflower seed contains 24 times more Copper than Cornmeal. Sunflower seed contains 1.8mg of Copper, while Cornmeal contains 0.076mg.
  • Cornmeal is lower in Saturated Fat.

Seeds, sunflower seed kernels, dried and Cornmeal, degermed, enriched, yellow types were used in this article.

Infographic

Sunflower seed vs Cornmeal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +20.4%
Contains more Calcium +2500%
Contains more Potassium +354.2%
Contains more Magnesium +915.6%
Contains more Copper +2268.4%
Contains more Zinc +657.6%
Contains more Phosphorus +566.7%
Contains less Sodium -22.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Iron +20.4%
Contains more Calcium +2500%
Contains more Potassium +354.2%
Contains more Magnesium +915.6%
Contains more Copper +2268.4%
Contains more Zinc +657.6%
Contains more Phosphorus +566.7%
Contains less Sodium -22.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin E +29208.3%
Contains more Vitamin B1 +168.6%
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +370.8%
Contains more Vitamin B6 +639%
Contains more Vitamin A +328%
Equal in Vitamin B2 - 0.382
Equal in Folate - 209
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin C +∞%
Contains more Vitamin E +29208.3%
Contains more Vitamin B1 +168.6%
Contains more Vitamin B3 +67.8%
Contains more Vitamin B5 +370.8%
Contains more Vitamin B6 +639%
Contains more Vitamin A +328%
Equal in Vitamin B2 - 0.382
Equal in Folate - 209

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
46
Cornmeal
Mineral Summary Score
191
Sunflower seed
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
43%
Cornmeal
Carbohydrates
20%
Sunflower seed
79%
Cornmeal
Fats
238%
Sunflower seed
8%
Cornmeal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Cornmeal
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 1.01g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 4.235g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Cornmeal Opinion
Calories 584 370 Sunflower seed
Protein 20.78 7.11 Sunflower seed
Fats 51.46 1.75 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 4.36 Sunflower seed
Calcium 78 3 Sunflower seed
Potassium 645 142 Sunflower seed
Magnesium 325 32 Sunflower seed
Sugar 2.62 1.61 Cornmeal
Fiber 8.6 3.9 Sunflower seed
Copper 1.8 0.076 Sunflower seed
Zinc 5 0.66 Sunflower seed
Starch 73.3 Cornmeal
Phosphorus 660 99 Sunflower seed
Sodium 9 7 Cornmeal
Vitamin A 50 214 Cornmeal
Vitamin E 35.17 0.12 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.551 Sunflower seed
Vitamin B2 0.355 0.382 Cornmeal
Vitamin B3 8.335 4.968 Sunflower seed
Vitamin B5 1.13 0.24 Sunflower seed
Vitamin B6 1.345 0.182 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folate 227 209 Sunflower seed
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.22 Cornmeal
Monounsaturated Fat 18.528 0.39 Sunflower seed
Polyunsaturated fat 23.137 0.828 Sunflower seed
Tryptophan 0.348 0.038 Sunflower seed
Threonine 0.928 0.172 Sunflower seed
Isoleucine 1.139 0.242 Sunflower seed
Leucine 1.659 1.006 Sunflower seed
Lysine 0.937 0.105 Sunflower seed
Methionine 0.494 0.162 Sunflower seed
Phenylalanine 1.169 0.366 Sunflower seed
Valine 1.315 0.337 Sunflower seed
Histidine 0.632 0.172 Sunflower seed
Fructose 0.17 Cornmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.