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  6. Sunflower seeds vs. Fajita

Sunflower seeds vs. Fajita — In-Depth Nutrition Comparison

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How are sunflower seeds and fajita different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, selenium, folate, phosphorus, and iron than fajita.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.
  • Sunflower seeds contain 60 times more copper than fajita. While sunflower seeds contain 1.8mg of copper, fajita contains only 0.03mg.
  • Sunflower seeds have a lower glycemic index (20) than fajita (42).

Seeds, sunflower seed kernels, dried and USDA Commodity, chicken fajita strips, frozen are the varieties used in this article.

Infographic

Sunflower seeds vs Fajita 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%
Fajita
Fajita
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +1377.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +127.1%
Contains more IronIron +430.3%
Contains more CopperCopper +5900%
Contains more ZincZinc +265%
Contains more PhosphorusPhosphorus +138.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +2854.5%
Contains more SeleniumSelenium +217.4%

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%
Fajita
Fajita
3
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15886.4%
Contains more Vitamin B1Vitamin B1 +1380%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +74.4%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more FolateFolate +5575%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +23%
~equal in Vitamin D ~µg

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
Fajita
Fajita
1
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more ProteinProtein +12%
Contains more FatsFats +798.1%
Contains more CarbsCarbs +796.9%
Contains more WaterWater +1392.6%
~equal in Other ~2.88g

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
Fajita
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains more Mono. FatMonounsaturated fat +694.2%
Contains more Poly. FatPolyunsaturated fat +2024.6%
Contains less Sat. FatSaturated fat -64.2%

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 Fajita
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Fajita DV% diff.
Vitamin E 35.17mg 0.22mg 233%
Copper 1.8mg 0.03mg 197%
Polyunsaturated fat 23.137g 1.089g 147%
Vitamin B1 1.48mg 0.1mg 115%
Manganese 1.95mg 0.066mg 82%
Vitamin B6 1.345mg 0.387mg 74%
Magnesium 325mg 22mg 72%
Fats 51.46g 5.73g 70%
Selenium 53µg 16.7µg 66%
Folate 227µg 4µg 56%
Phosphorus 660mg 277mg 55%
Iron 5.25mg 0.99mg 53%
Monounsaturated fat 18.528g 2.333g 40%
Fiber 8.6g 0g 34%
Sodium 9mg 799mg 34%
Zinc 5mg 1.37mg 33%
Cholesterol 0mg 88mg 29%
Vitamin B12 0µg 0.54µg 23%
Vitamin B3 8.335mg 4.779mg 22%
Calories 584kcal 135kcal 22%
Saturated fat 4.455g 1.596g 13%
Vitamin B2 0.355mg 0.213mg 11%
Potassium 645mg 284mg 11%
Vitamin B5 1.13mg 0.726mg 8%
Calcium 78mg 13mg 7%
Carbs 20g 2.23g 6%
Protein 20.78g 18.56g 4%
Choline 55.1mg 67.8mg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 2.23g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.348mg 0.2mg 0%
Threonine 0.928mg 0.452mg 0%
Isoleucine 1.139mg 0.813mg 0%
Leucine 1.659mg 1.56mg 0%
Lysine 0.937mg 1.857mg 0%
Methionine 0.494mg 0.552mg 0%
Phenylalanine 1.169mg 0.763mg 0%
Valine 1.315mg 0.847mg 0%
Histidine 0.632mg 0.68mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Fajita
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
31%
Fajita
Minerals Daily Need Coverage Score
207%
Sunflower seeds
45%
Fajita

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 790mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 22)
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 Sugar?
Fajita
Fajita is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Fajita
Fajita is lower in Saturated fat (difference - 2.859g)
Which food is cheaper?
Fajita
Fajita is cheaper (difference - $1.6)

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

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.