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  6. Sunflower seeds vs. Domestic goose

Sunflower seeds vs. Domestic goose — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and domestic goose

  • Sunflower seeds are higher than domestic goose in copper, vitamin B1, manganese, magnesium, vitamin B6, folate, phosphorus, selenium, and fiber.
  • Sunflower seeds cover your daily copper needs 169% more than domestic goose.
  • The glycemic index of domestic goose is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Goose, domesticated, meat only, cooked, roasted.

Infographic

Sunflower seeds vs Domestic goose 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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +66.2%
Contains more IronIron +82.9%
Contains more CopperCopper +552.2%
Contains more ZincZinc +57.7%
Contains more PhosphorusPhosphorus +113.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +8025%
Contains more SeleniumSelenium +107.8%

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 0% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1508.7%
Contains more Vitamin B3Vitamin B3 +104.2%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more FolateFolate +1791.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.39mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Domestic goose DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.276mg 169%
Polyunsaturated fat 23.137g 1.54g 144%
Vitamin B1 1.48mg 0.092mg 116%
Manganese 1.95mg 0.024mg 84%
Magnesium 325mg 25mg 71%
Vitamin B6 1.345mg 0.47mg 67%
Fats 51.46g 12.67g 60%
Folate 227µg 12µg 54%
Selenium 53µg 25.5µg 50%
Phosphorus 660mg 309mg 50%
Monounsaturated fat 18.528g 4.34g 35%
Fiber 8.6g 0g 34%
Cholesterol 0mg 96mg 32%
Iron 5.25mg 2.87mg 30%
Vitamin B3 8.335mg 4.081mg 27%
Vitamin B12 0µg 0.49µg 20%
Calories 584kcal 238kcal 17%
Zinc 5mg 3.17mg 17%
Protein 20.78g 28.97g 16%
Vitamin B5 1.13mg 1.834mg 14%
Choline 55.1mg 10%
Potassium 645mg 388mg 8%
Carbs 20g 0g 7%
Calcium 78mg 14mg 6%
Sodium 9mg 76mg 3%
Vitamin B2 0.355mg 0.39mg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin A 3µg 12µg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g N/A
Saturated fat 4.455g 4.56g 0%
Tryptophan 0.348mg 0.403mg 0%
Threonine 0.928mg 1.238mg 0%
Isoleucine 1.139mg 1.488mg 0%
Leucine 1.659mg 2.447mg 0%
Lysine 0.937mg 2.48mg 0%
Methionine 0.494mg 0.783mg 0%
Phenylalanine 1.169mg 1.214mg 0%
Valine 1.315mg 1.516mg 0%
Histidine 0.632mg 0.765mg 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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more FatsFats +306.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +168.1%
Contains more ProteinProtein +39.4%
Contains more WaterWater +1109.9%

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains more Mono. FatMonounsaturated fat +326.9%
Contains more Poly. FatPolyunsaturated fat +1402.4%
~equal in Saturated fat ~4.56g

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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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.