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  6. Sunflower seeds vs. Custard apple

Sunflower seeds vs. Custard apple — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and custard apple

  • Sunflower seeds have more vitamin B1, phosphorus, vitamin B6, magnesium, iron, vitamin B3, fiber, and vitamin B5; however, custard apple has more vitamin C.
  • Sunflower seeds' daily need coverage for vitamin B1 is 117% more.
  • Sunflower seeds have 31 times more phosphorus than custard apple. Sunflower seeds have 660mg of phosphorus, while custard apple has 21mg.
  • Custard apple is lower in saturated fat.
  • Custard apple has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Custard-apple, (bullock's-heart), raw.

Infographic

Sunflower seeds vs Custard apple 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 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
Contains more MagnesiumMagnesium +1705.6%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +68.8%
Contains more IronIron +639.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3042.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -55.6%

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 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1750%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +1567%
Contains more Vitamin B5Vitamin B5 +737%
Contains more Vitamin B6Vitamin B6 +508.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1271.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Custard apple DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 200%
Polyunsaturated fat 23.137g 154%
Vitamin B1 1.48mg 0.08mg 117%
Selenium 53µg 96%
Phosphorus 660mg 21mg 91%
Vitamin B6 1.345mg 0.221mg 86%
Manganese 1.95mg 85%
Fats 51.46g 0.6g 78%
Magnesium 325mg 18mg 73%
Iron 5.25mg 0.71mg 57%
Folate 227µg 57%
Vitamin B3 8.335mg 0.5mg 49%
Monounsaturated fat 18.528g 46%
Zinc 5mg 45%
Protein 20.78g 1.7g 38%
Fiber 8.6g 2.4g 25%
Calories 584kcal 101kcal 24%
Vitamin C 1.4mg 19.2mg 20%
Vitamin B2 0.355mg 0.1mg 20%
Vitamin B5 1.13mg 0.135mg 20%
Saturated fat 4.455g 0.231g 19%
Choline 55.1mg 10%
Potassium 645mg 382mg 8%
Calcium 78mg 30mg 5%
Carbs 20g 25.2g 2%
Net carbs 11.4g 22.8g N/A
Sugar 2.62g N/A
Sodium 9mg 4mg 0%
Vitamin A 3µg 2µg 0%
Tryptophan 0.348mg 0.007mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0.037mg 0%
Methionine 0.494mg 0.004mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

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
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 g
Contains more ProteinProtein +1122.4%
Contains more FatsFats +8476.7%
Contains more OtherOther +203%
Contains more CarbsCarbs +26%
Contains more WaterWater +1411.6%

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
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -94.8%

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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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.