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Sunflower seeds vs. Currant — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and currants

  • The amount of vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, folate, and iron in sunflower seeds is higher than in currants.
  • Sunflower seeds cover your daily vitamin E needs 234% more than currants.
  • Currants have 88 times less selenium than sunflower seeds. Sunflower seeds have 53µg of selenium, while currants have 0.6µg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Currants, red and white, raw.

Infographic

Sunflower seeds vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +2400%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +134.5%
Contains more IronIron +425%
Contains more CopperCopper +1582.2%
Contains more ZincZinc +2073.9%
Contains more PhosphorusPhosphorus +1400%
Contains more ManganeseManganese +948.4%
Contains more SeleniumSelenium +8733.3%
Contains less SodiumSodium -88.9%

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.
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +35070%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +8235%
Contains more Vitamin B5Vitamin B5 +1665.6%
Contains more Vitamin B6Vitamin B6 +1821.4%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +625%
Contains more Vitamin CVitamin C +2828.6%
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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +1384.3%
Contains more FatsFats +25630%
Contains more CarbsCarbs +44.9%
Contains more OtherOther +366.2%
Contains more WaterWater +1674.8%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +66071.4%
Contains more Poly. FatPolyunsaturated fat +26192%
Contains less Sat. FatSaturated fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +309.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Currant
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 Currant DV% diff.
Vitamin E 35.17mg 0.1mg 234%
Copper 1.8mg 0.107mg 188%
Polyunsaturated fat 23.137g 0.088g 154%
Vitamin B1 1.48mg 0.04mg 120%
Vitamin B6 1.345mg 0.07mg 98%
Selenium 53µg 0.6µg 95%
Phosphorus 660mg 44mg 88%
Fats 51.46g 0.2g 79%
Manganese 1.95mg 0.186mg 77%
Magnesium 325mg 13mg 74%
Folate 227µg 8µg 55%
Iron 5.25mg 1mg 53%
Vitamin B3 8.335mg 0.1mg 51%
Monounsaturated fat 18.528g 0.028g 46%
Vitamin C 1.4mg 41mg 44%
Zinc 5mg 0.23mg 43%
Protein 20.78g 1.4g 39%
Calories 584kcal 56kcal 26%
Vitamin B2 0.355mg 0.05mg 23%
Vitamin B5 1.13mg 0.064mg 21%
Saturated fat 4.455g 0.017g 20%
Fiber 8.6g 4.3g 17%
Potassium 645mg 275mg 11%
Vitamin K 0µg 11µg 9%
Choline 55.1mg 7.6mg 9%
Calcium 78mg 33mg 5%
Fructose 3.53g 4%
Carbs 20g 13.8g 2%
Net carbs 11.4g 9.5g N/A
Sugar 2.62g 7.37g N/A
Sodium 9mg 1mg 0%
Vitamin A 3µg 2µg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Currant
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
17%
Currant
Minerals Daily Need Coverage Score
207%
Sunflower seeds
17%
Currant

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 4.75g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 4.438g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.1)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.