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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
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.
Contains more Calcium +2500%
Contains more Iron +20.4%
Contains more Magnesium +915.6%
Contains more Phosphorus +566.7%
Contains more Potassium +354.2%
Contains more Zinc +657.6%
Contains more Copper +2268.4%
Contains more Manganese +1020.7%
Contains more Selenium +404.8%
Contains less Sodium -22.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +2500%
Contains more Iron +20.4%
Contains more Magnesium +915.6%
Contains more Phosphorus +566.7%
Contains more Potassium +354.2%
Contains more Zinc +657.6%
Contains more Copper +2268.4%
Contains more Manganese +1020.7%
Contains more Selenium +404.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +29208.3%
Contains more Vitamin C +∞%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +29208.3%
Contains more Vitamin C +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +192.3%
Contains more Fats +2840.6%
Contains more Other +494.1%
Contains more Carbs +297.3%
Contains more Water +136.4%
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +192.3%
Contains more Fats +2840.6%
Contains more Other +494.1%
Contains more Carbs +297.3%
Contains more Water +136.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4650.8%
Contains more Polyunsaturated fat +2694.3%
Contains less Saturated Fat -95.1%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +4650.8%
Contains more Polyunsaturated fat +2694.3%
Contains less Saturated Fat -95.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +267.6%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Sucrose +267.6%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

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 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

All nutrients comparison - raw data values

Nutrient Sunflower seed Cornmeal Opinion
Net carbs 11.4g 75.55g Cornmeal
Protein 20.78g 7.11g Sunflower seed
Fats 51.46g 1.75g Sunflower seed
Carbs 20g 79.45g Cornmeal
Calories 584kcal 370kcal Sunflower seed
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 2.62g 1.61g Cornmeal
Fiber 8.6g 3.9g Sunflower seed
Calcium 78mg 3mg Sunflower seed
Iron 5.25mg 4.36mg Sunflower seed
Magnesium 325mg 32mg Sunflower seed
Phosphorus 660mg 99mg Sunflower seed
Potassium 645mg 142mg Sunflower seed
Sodium 9mg 7mg Cornmeal
Zinc 5mg 0.66mg Sunflower seed
Copper 1.8mg 0.076mg Sunflower seed
Manganese 1.95mg 0.174mg Sunflower seed
Selenium 53µg 10.5µg Sunflower seed
Vitamin A 50IU 214IU Cornmeal
Vitamin A RAE 3µg 11µg Cornmeal
Vitamin E 35.17mg 0.12mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.551mg Sunflower seed
Vitamin B2 0.355mg 0.382mg Cornmeal
Vitamin B3 8.335mg 4.968mg Sunflower seed
Vitamin B5 1.13mg 0.24mg Sunflower seed
Vitamin B6 1.345mg 0.182mg Sunflower seed
Folate 227µg 209µg Sunflower seed
Tryptophan 0.348mg 0.038mg Sunflower seed
Threonine 0.928mg 0.172mg Sunflower seed
Isoleucine 1.139mg 0.242mg Sunflower seed
Leucine 1.659mg 1.006mg Sunflower seed
Lysine 0.937mg 0.105mg Sunflower seed
Methionine 0.494mg 0.162mg Sunflower seed
Phenylalanine 1.169mg 0.366mg Sunflower seed
Valine 1.315mg 0.337mg Sunflower seed
Histidine 0.632mg 0.172mg Sunflower seed
Saturated Fat 4.455g 0.22g Cornmeal
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.39g Sunflower seed
Polyunsaturated fat 23.137g 0.828g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Cornmeal
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
46%
Cornmeal
Minerals Daily Need Coverage Score
207%
Sunflower seed
37%
Cornmeal

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)

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. 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.