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  6. Sunflower seeds vs. Dashi

Sunflower seeds vs. Dashi — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and dashi?

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, iron, folate, and selenium, yet dashi is higher in vitamin K.
  • Sunflower seeds' daily need coverage for vitamin E is 230% more.

We used Seeds, sunflower seed kernels, dried and Soup, bouillon cubes, and granules, low sodium, dry types in this article.

Infographic

Sunflower seeds vs Dashi 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%
Dashi
Dashi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more MagnesiumMagnesium +480.4%
Contains more PotassiumPotassium +108.7%
Contains more IronIron +409.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +5455.6%
Contains more PhosphorusPhosphorus +297.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +92%
Contains more CalciumCalcium +139.7%

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%
Dashi
Dashi
5
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin EVitamin E +4784.7%
Contains more Vitamin B1Vitamin B1 +1380%
Contains more Vitamin B3Vitamin B3 +238.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1245%
Contains more FolateFolate +981%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +107.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Dashi DV% diff.
Vitamin E 35.17mg 0.72mg 230%
Copper 1.8mg 0mg 200%
Polyunsaturated fat 23.137g 4.485g 124%
Vitamin B1 1.48mg 0.1mg 115%
Vitamin B6 1.345mg 0.1mg 96%
Manganese 1.95mg 85%
Phosphorus 660mg 166mg 71%
Magnesium 325mg 56mg 64%
Fats 51.46g 13.89g 58%
Vitamin K 0µg 66.9µg 56%
Iron 5.25mg 1.03mg 53%
Folate 227µg 21µg 52%
Sodium 9mg 1067mg 46%
Selenium 53µg 27.6µg 46%
Zinc 5mg 0.09mg 45%
Vitamin B3 8.335mg 2.46mg 37%
Fiber 8.6g 0.2g 34%
Monounsaturated fat 18.528g 5.365g 33%
Vitamin B5 1.13mg 23%
Carbs 20g 64.88g 15%
Vitamin B12 0µg 0.3µg 13%
Calcium 78mg 187mg 11%
Choline 55.1mg 114.5mg 11%
Potassium 645mg 309mg 10%
Protein 20.78g 16.7g 8%
Calories 584kcal 438kcal 7%
Vitamin B2 0.355mg 0.43mg 6%
Saturated fat 4.455g 3.433g 5%
Cholesterol 0mg 13mg 4%
Vitamin A 3µg 25µg 2%
Vitamin C 1.4mg 1.1mg 0%
Net carbs 11.4g 64.68g N/A
Sugar 2.62g 14.47g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Dashi
Dashi
1
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more ProteinProtein +24.4%
Contains more FatsFats +270.5%
Contains more WaterWater +105.7%
Contains more OtherOther +35.9%
Contains more CarbsCarbs +224.4%

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
Dashi
Dashi
1
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains more Mono. FatMonounsaturated fat +245.3%
Contains more Poly. FatPolyunsaturated fat +415.9%
Contains less Sat. FatSaturated fat -22.9%

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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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.