Sunflower seeds vs. Cumin — In-Depth Nutrition Comparison
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Significant differences between sunflower seeds and cumin
- Sunflower seeds have 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 seeds.
- Cumin has 23 times less folate than sunflower seeds. Sunflower seeds have 227µg of folate, while cumin has 10µg.
- Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of cumin is 0.
Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Spices, cumin seed.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +107.6% |
| Contains more PhosphorusPhosphorus | +32.3% |
| Contains less SodiumSodium | -94.6% |
| Contains more SeleniumSelenium | +919.2% |
| Contains more MagnesiumMagnesium | +12.6% |
| Contains more CalciumCalcium | +1093.6% |
| Contains more PotassiumPotassium | +177.2% |
| Contains more IronIron | +1164% |
| Contains more ManganeseManganese | +70.9% |
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 EVitamin E | +956.2% |
| Contains more Vitamin B1Vitamin B1 | +135.7% |
| Contains more Vitamin B3Vitamin B3 | +82% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +209.2% |
| Contains more FolateFolate | +2170% |
| Contains more CholineCholine | +123.1% |
| Contains more Vitamin CVitamin C | +450% |
| Contains more Vitamin AVitamin A | +2033.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.25mg | 66.36mg | 764% |
| Vitamin E | 35.17mg | 3.33mg | 212% |
| Polyunsaturated fat | 23.137g | 3.279g | 132% |
| Copper | 1.8mg | 0.867mg | 104% |
| Selenium | 53µg | 5.2µg | 87% |
| Calcium | 78mg | 931mg | 85% |
| Vitamin B1 | 1.48mg | 0.628mg | 71% |
| Vitamin B6 | 1.345mg | 0.435mg | 70% |
| Manganese | 1.95mg | 3.333mg | 60% |
| Folate | 227µg | 10µg | 54% |
| Fats | 51.46g | 22.27g | 45% |
| Potassium | 645mg | 1788mg | 34% |
| Vitamin B5 | 1.13mg | 23% | |
| Vitamin B3 | 8.335mg | 4.579mg | 23% |
| Phosphorus | 660mg | 499mg | 23% |
| Saturated fat | 4.455g | 1.535g | 13% |
| Monounsaturated fat | 18.528g | 14.04g | 11% |
| Calories | 584kcal | 375kcal | 10% |
| Magnesium | 325mg | 366mg | 10% |
| Fiber | 8.6g | 10.5g | 8% |
| Carbs | 20g | 44.24g | 8% |
| Vitamin A | 3µg | 64µg | 7% |
| Sodium | 9mg | 168mg | 7% |
| Vitamin C | 1.4mg | 7.7mg | 7% |
| Protein | 20.78g | 17.81g | 6% |
| Choline | 55.1mg | 24.7mg | 6% |
| Vitamin K | 0µg | 5.4µg | 5% |
| Vitamin B2 | 0.355mg | 0.327mg | 2% |
| Zinc | 5mg | 4.8mg | 2% |
| Net carbs | 11.4g | 33.74g | N/A |
| Sugar | 2.62g | 2.25g | N/A |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
17.81 g
Fats:
22.27 g
Carbs:
44.24 g
Water:
8.06 g
Other:
7.62 g
| Contains more ProteinProtein | +16.7% |
| Contains more FatsFats | +131.1% |
| Contains more CarbsCarbs | +121.2% |
| Contains more WaterWater | +70.4% |
| Contains more OtherOther | +151.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
1.535 g
Monounsaturated fat:
Mono. Fat
14.04 g
Polyunsaturated fat:
Poly. Fat
3.279 g
| Contains more Mono. FatMonounsaturated fat | +32% |
| Contains more Poly. FatPolyunsaturated fat | +605.6% |
| Contains less Sat. FatSaturated fat | -65.5% |
