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  6. Sunflower seeds vs. Couscous

Sunflower seeds vs. Couscous — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and couscous

  • Sunflower seeds are higher than couscous in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, folate, and selenium.
  • Sunflower seeds cover your daily vitamin E needs 234% more than couscous.
  • Sunflower seeds contain 44 times more copper than couscous. While sunflower seeds contain 1.8mg of copper, couscous contains only 0.041mg.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Couscous, cooked.

Infographic

Sunflower seeds vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +1012.1%
Contains more IronIron +1281.6%
Contains more CopperCopper +4290.2%
Contains more ZincZinc +1823.1%
Contains more PhosphorusPhosphorus +2900%
Contains more ManganeseManganese +2221.4%
Contains more SeleniumSelenium +92.7%
Contains less SodiumSodium -44.4%

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% 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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26953.8%
Contains more Vitamin B1Vitamin B1 +2249.2%
Contains more Vitamin B2Vitamin B2 +1214.8%
Contains more Vitamin B3Vitamin B3 +747.9%
Contains more Vitamin B5Vitamin B5 +204.6%
Contains more Vitamin B6Vitamin B6 +2537.3%
Contains more FolateFolate +1413.3%
Contains more CholineCholine +1569.7%
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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +448.3%
Contains more FatsFats +32062.5%
Contains more OtherOther +1065.4%
Contains more CarbsCarbs +16.1%
Contains more WaterWater +1434.2%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +84118.2%
Contains more Poly. FatPolyunsaturated fat +36051.6%
Contains less Sat. FatSaturated fat -99.3%

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 Couscous
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 seeds Couscous DV% diff.
Vitamin E 35.17mg 0.13mg 234%
Copper 1.8mg 0.041mg 195%
Polyunsaturated fat 23.137g 0.064g 154%
Vitamin B1 1.48mg 0.063mg 118%
Vitamin B6 1.345mg 0.051mg 100%
Phosphorus 660mg 22mg 91%
Manganese 1.95mg 0.084mg 81%
Fats 51.46g 0.16g 79%
Magnesium 325mg 8mg 75%
Iron 5.25mg 0.38mg 61%
Folate 227µg 15µg 53%
Monounsaturated fat 18.528g 0.022g 46%
Vitamin B3 8.335mg 0.983mg 46%
Selenium 53µg 27.5µg 46%
Zinc 5mg 0.26mg 43%
Protein 20.78g 3.79g 34%
Fiber 8.6g 1.4g 29%
Vitamin B2 0.355mg 0.027mg 25%
Calories 584kcal 112kcal 24%
Saturated fat 4.455g 0.029g 20%
Potassium 645mg 58mg 17%
Vitamin B5 1.13mg 0.371mg 15%
Choline 55.1mg 3.3mg 9%
Calcium 78mg 8mg 7%
Vitamin C 1.4mg 0mg 2%
Carbs 20g 23.22g 1%
Net carbs 11.4g 21.82g N/A
Sugar 2.62g 0.1g N/A
Sodium 9mg 5mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0.049mg 0%
Threonine 0.928mg 0.1mg 0%
Isoleucine 1.139mg 0.147mg 0%
Leucine 1.659mg 0.259mg 0%
Lysine 0.937mg 0.073mg 0%
Methionine 0.494mg 0.059mg 0%
Phenylalanine 1.169mg 0.184mg 0%
Valine 1.315mg 0.162mg 0%
Histidine 0.632mg 0.077mg 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 Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
207%
Sunflower seeds
22%
Couscous

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 4.426g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.3)
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.