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  6. Sunflower seeds vs. Dried fruit

Sunflower seeds vs. Dried fruit — In-Depth Nutrition Comparison

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How are Sunflower seeds and Dried fruit different?

  • Sunflower seeds are higher than Dried fruit in Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Folate, and Zinc.
  • Sunflower seeds covers your daily need of Vitamin E 206% more than Dried fruit.
  • Sunflower seeds contain 99 times more Vitamin B1 than Dried fruit. Sunflower seeds contain 1.48mg of Vitamin B1, while Dried fruit contains 0.015mg.

Seeds, sunflower seed kernels, dried and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Sunflower seeds vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +915.6%
Contains more CalciumCalcium +41.8%
Contains more IronIron +97.4%
Contains more CopperCopper +424.8%
Contains more ZincZinc +1182.1%
Contains more PhosphorusPhosphorus +829.6%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +729.8%
Contains more SeleniumSelenium +2309.1%
Contains more PotassiumPotassium +80.2%

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% 3% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +712.2%
Contains more Vitamin B1Vitamin B1 +9766.7%
Contains more Vitamin B2Vitamin B2 +379.7%
Contains more Vitamin B3Vitamin B3 +221.9%
Contains more Vitamin B5Vitamin B5 +119%
Contains more Vitamin B6Vitamin B6 +840.6%
Contains more FolateFolate +2170%
Contains more CholineCholine +296.4%
Contains more Vitamin AVitamin A +7108%
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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +513%
Contains more FatsFats +9990.2%
Contains more OtherOther +17.9%
Contains more CarbsCarbs +213.2%
Contains more WaterWater +553.1%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +24937.8%
Contains more Poly. FatPolyunsaturated fat +31166.2%
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +215.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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 Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Dried fruit Opinion
Calories 584kcal 241kcal Sunflower seeds
Protein 20.78g 3.39g Sunflower seeds
Fats 51.46g 0.51g Sunflower seeds
Vitamin C 1.4mg 1mg Sunflower seeds
Net carbs 11.4g 55.34g Dried fruit
Carbs 20g 62.64g Dried fruit
Magnesium 325mg 32mg Sunflower seeds
Calcium 78mg 55mg Sunflower seeds
Potassium 645mg 1162mg Dried fruit
Iron 5.25mg 2.66mg Sunflower seeds
Sugar 2.62g 53.44g Sunflower seeds
Fiber 8.6g 7.3g Sunflower seeds
Copper 1.8mg 0.343mg Sunflower seeds
Zinc 5mg 0.39mg Sunflower seeds
Starch 0.35g Dried fruit
Phosphorus 660mg 71mg Sunflower seeds
Sodium 9mg 10mg Sunflower seeds
Vitamin A 50IU 3604IU Dried fruit
Vitamin A 3µg 180µg Dried fruit
Vitamin E 35.17mg 4.33mg Sunflower seeds
Manganese 1.95mg 0.235mg Sunflower seeds
Selenium 53µg 2.2µg Sunflower seeds
Vitamin B1 1.48mg 0.015mg Sunflower seeds
Vitamin B2 0.355mg 0.074mg Sunflower seeds
Vitamin B3 8.335mg 2.589mg Sunflower seeds
Vitamin B5 1.13mg 0.516mg Sunflower seeds
Vitamin B6 1.345mg 0.143mg Sunflower seeds
Vitamin K 0µg 3.1µg Dried fruit
Folate 227µg 10µg Sunflower seeds
Choline 55.1mg 13.9mg Sunflower seeds
Saturated Fat 4.455g 0.017g Dried fruit
Monounsaturated Fat 18.528g 0.074g Sunflower seeds
Polyunsaturated fat 23.137g 0.074g Sunflower seeds
Tryptophan 0.348mg 0.016mg Sunflower seeds
Threonine 0.928mg 0.073mg Sunflower seeds
Isoleucine 1.139mg 0.063mg Sunflower seeds
Leucine 1.659mg 0.105mg Sunflower seeds
Lysine 0.937mg 0.083mg Sunflower seeds
Methionine 0.494mg 0.015mg Sunflower seeds
Phenylalanine 1.169mg 0.062mg Sunflower seeds
Valine 1.315mg 0.078mg Sunflower seeds
Histidine 0.632mg 0.047mg Sunflower seeds
Fructose 12.47g Dried fruit
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
207%
Sunflower seeds
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 50.82g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 11)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
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 is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 4.438g)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.