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Sunflower seed vs Cumin - In-Depth Nutrition Comparison

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Significant differences between Sunflower seed and Cumin

  • Sunflower seed has more Vitamin E , Copper, Selenium, Vitamin B1, Vitamin B6, and Folate, however Cumin is richer in Iron, Calcium, Manganese, and Potassium.
  • Cumin covers your daily Iron needs 764% more than Sunflower seed.
  • Cumin has 23 times less Folate than Sunflower seed. Sunflower seed has 227µg of Folate, while Cumin has 10µg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Spices, cumin seed.

Infographic

Sunflower seed vs Cumin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +107.6%
Contains more Phosphorus +32.3%
Contains less Sodium -94.6%
Contains more Iron +1164%
Contains more Calcium +1093.6%
Contains more Potassium +177.2%
Contains more Magnesium +12.6%
Equal in Zinc - 4.8
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2489% 280% 158% 262% 289% 131% 214% 22%
Contains more Copper +107.6%
Contains more Phosphorus +32.3%
Contains less Sodium -94.6%
Contains more Iron +1164%
Contains more Calcium +1093.6%
Contains more Potassium +177.2%
Contains more Magnesium +12.6%
Equal in Zinc - 4.8

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
:
3
Cumin
Contains more Vitamin E +956.2%
Contains more Vitamin B1 +135.7%
Contains more Vitamin B3 +82%
Contains more Vitamin B6 +209.2%
Contains more Folate +2170%
Contains more Vitamin C +450%
Contains more Vitamin A +2440%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.327
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 26% 77% 67% 0% 157% 76% 86% 0% 101% 0% 14% 8%
Contains more Vitamin E +956.2%
Contains more Vitamin B1 +135.7%
Contains more Vitamin B3 +82%
Contains more Vitamin B6 +209.2%
Contains more Folate +2170%
Contains more Vitamin C +450%
Contains more Vitamin A +2440%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.327

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 Cumin
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Cumin Opinion
Calories 584kcal 375kcal Sunflower seed
Protein 20.78g 17.81g Sunflower seed
Fats 51.46g 22.27g Sunflower seed
Vitamin C 1.4mg 7.7mg Cumin
Net carbs 11.4g 33.74g Cumin
Carbs 20g 44.24g Cumin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.25mg 66.36mg Cumin
Calcium 78mg 931mg Cumin
Potassium 645mg 1788mg Cumin
Magnesium 325mg 366mg Cumin
Sugar 2.62g 2.25g Cumin
Fiber 8.6g 10.5g Cumin
Copper 1.8mg 0.867mg Sunflower seed
Zinc 5mg 4.8mg Sunflower seed
Starch g g
Phosphorus 660mg 499mg Sunflower seed
Sodium 9mg 168mg Sunflower seed
Vitamin A 50IU 1270IU Cumin
Vitamin E 35.17mg 3.33mg Sunflower seed
Vitamin D 0µg 0µg
Vitamin B1 1.48mg 0.628mg Sunflower seed
Vitamin B2 0.355mg 0.327mg Sunflower seed
Vitamin B3 8.335mg 4.579mg Sunflower seed
Vitamin B5 1.13mg mg Sunflower seed
Vitamin B6 1.345mg 0.435mg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.4µg Cumin
Folate 227µg 10µg Sunflower seed
Trans Fat g g
Saturated Fat 4.455g 1.535g Cumin
Monounsaturated Fat 18.528g 14.04g Sunflower seed
Polyunsaturated fat 23.137g 3.279g Sunflower seed
Tryptophan 0.348mg mg Sunflower seed
Threonine 0.928mg mg Sunflower seed
Isoleucine 1.139mg mg Sunflower seed
Leucine 1.659mg mg Sunflower seed
Lysine 0.937mg mg Sunflower seed
Methionine 0.494mg mg Sunflower seed
Phenylalanine 1.169mg mg Sunflower seed
Valine 1.315mg mg Sunflower seed
Histidine 0.632mg mg Sunflower seed
Fructose g g

Which food is preferable for your diet?

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

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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
51
Cumin
Mineral Summary Score
191
Sunflower seed
480
Cumin

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
107%
Cumin
Carbohydrates
20%
Sunflower seed
44%
Cumin
Fats
238%
Sunflower seed
103%
Cumin

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 159mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 2.92g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.