Sunflower seeds vs. Egg — In-Depth Nutrition Comparison
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A recap on differences between sunflower seeds and eggs
- Sunflower seeds are higher in vitamin E, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, vitamin B3, and iron, yet eggs are higher in vitamin B12.
- Sunflower seeds cover your daily vitamin E needs 228% more than eggs.
- Sunflower seeds contain 130 times more vitamin B3 than eggs. While sunflower seeds contain 8.335mg of vitamin B3, eggs contain only 0.064mg.
- The glycemic index of eggs is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, dried and Egg, whole, cooked, hard-boiled.
Infographic
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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.
| Contains more MagnesiumMagnesium | +3150% |
| Contains more CalciumCalcium | +56% |
| Contains more PotassiumPotassium | +411.9% |
| Contains more IronIron | +341.2% |
| Contains more ZincZinc | +376.2% |
| Contains more PhosphorusPhosphorus | +283.7% |
| Contains less SodiumSodium | -92.7% |
| Contains more ManganeseManganese | +7400% |
| Contains more SeleniumSelenium | +72.1% |
| Contains more CopperCopper | +11.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3314.6% |
| Contains more Vitamin B1Vitamin B1 | +2142.4% |
| Contains more Vitamin B3Vitamin B3 | +12923.4% |
| Contains more Vitamin B6Vitamin B6 | +1011.6% |
| Contains more FolateFolate | +415.9% |
| Contains more Vitamin AVitamin A | +4866.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +44.5% |
| Contains more Vitamin B5Vitamin B5 | +23.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +433.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 1.03mg | 228% |
| Polyunsaturated fat | 23.137g | 1.414g | 145% |
| Cholesterol | 0mg | 373mg | 124% |
| Vitamin B1 | 1.48mg | 0.066mg | 118% |
| Vitamin B6 | 1.345mg | 0.121mg | 94% |
| Manganese | 1.95mg | 0.026mg | 84% |
| Magnesium | 325mg | 10mg | 75% |
| Phosphorus | 660mg | 172mg | 70% |
| Fats | 51.46g | 10.61g | 63% |
| Vitamin B3 | 8.335mg | 0.064mg | 52% |
| Iron | 5.25mg | 1.19mg | 51% |
| Folate | 227µg | 44µg | 46% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Choline | 55.1mg | 293.8mg | 43% |
| Selenium | 53µg | 30.8µg | 40% |
| Monounsaturated fat | 18.528g | 4.077g | 36% |
| Zinc | 5mg | 1.05mg | 36% |
| Fiber | 8.6g | 0g | 34% |
| Copper | 1.8mg | 2mg | 22% |
| Calories | 584kcal | 155kcal | 21% |
| Protein | 20.78g | 12.58g | 16% |
| Vitamin A | 3µg | 149µg | 16% |
| Potassium | 645mg | 126mg | 15% |
| Vitamin B2 | 0.355mg | 0.513mg | 12% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Carbs | 20g | 1.12g | 6% |
| Saturated fat | 4.455g | 3.267g | 5% |
| Sodium | 9mg | 124mg | 5% |
| Vitamin B5 | 1.13mg | 1.398mg | 5% |
| Calcium | 78mg | 50mg | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 11.4g | 1.12g | N/A |
| Sugar | 2.62g | 1.12g | N/A |
| Vitamin K | 0µg | 0.3µg | 0% |
| Tryptophan | 0.348mg | 0.153mg | 0% |
| Threonine | 0.928mg | 0.604mg | 0% |
| Isoleucine | 1.139mg | 0.686mg | 0% |
| Leucine | 1.659mg | 1.075mg | 0% |
| Lysine | 0.937mg | 0.904mg | 0% |
| Methionine | 0.494mg | 0.392mg | 0% |
| Phenylalanine | 1.169mg | 0.668mg | 0% |
| Valine | 1.315mg | 0.767mg | 0% |
| Histidine | 0.632mg | 0.298mg | 0% |
| Omega-3 - EPA | 0.014g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
| Contains more ProteinProtein | +65.2% |
| Contains more FatsFats | +385% |
| Contains more CarbsCarbs | +1685.7% |
| Contains more OtherOther | +183.2% |
| Contains more WaterWater | +1477.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
| Contains more Mono. FatMonounsaturated fat | +354.5% |
| Contains more Poly. FatPolyunsaturated fat | +1536.3% |
| Contains less Sat. FatSaturated fat | -26.7% |
