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  6. Sunflower seeds vs. Falafel

Sunflower seeds vs. Falafel — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and falafel

  • Sunflower seeds are richer than falafel in copper, vitamin B1, selenium, vitamin B6, phosphorus, magnesium, manganese, vitamin B3, folate, and zinc.
  • Daily need coverage for copper for sunflower seeds is 171% higher.
  • Sunflower seeds contain 53 times more selenium than falafel. Sunflower seeds contain 53µg of selenium, while falafel contains 1µg.
  • Sunflower seeds have a lower glycemic index than falafel.

Food types used in this article are Seeds, sunflower seed kernels, dried and Falafel, home-prepared.

Infographic

Sunflower seeds vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more MagnesiumMagnesium +296.3%
Contains more CalciumCalcium +44.4%
Contains more IronIron +53.5%
Contains more CopperCopper +597.7%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +243.8%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +182.2%
Contains more SeleniumSelenium +5200%
~equal in Potassium ~585mg

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +913.7%
Contains more Vitamin B2Vitamin B2 +113.9%
Contains more Vitamin B3Vitamin B3 +698.4%
Contains more Vitamin B5Vitamin B5 +287%
Contains more Vitamin B6Vitamin B6 +976%
Contains more FolateFolate +144.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Falafel DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.258mg 171%
Polyunsaturated fat 23.137g 4.16g 127%
Vitamin B1 1.48mg 0.146mg 111%
Selenium 53µg 1µg 95%
Vitamin B6 1.345mg 0.125mg 94%
Phosphorus 660mg 192mg 67%
Magnesium 325mg 82mg 58%
Manganese 1.95mg 0.691mg 55%
Fats 51.46g 17.8g 52%
Vitamin B3 8.335mg 1.044mg 46%
Fiber 8.6g 34%
Folate 227µg 93µg 34%
Zinc 5mg 1.5mg 32%
Iron 5.25mg 3.42mg 23%
Monounsaturated fat 18.528g 10.171g 21%
Vitamin B5 1.13mg 0.292mg 17%
Vitamin B2 0.355mg 0.166mg 15%
Protein 20.78g 13.31g 15%
Calories 584kcal 333kcal 13%
Sodium 9mg 294mg 12%
Choline 55.1mg 10%
Saturated fat 4.455g 2.383g 9%
Carbs 20g 31.84g 4%
Potassium 645mg 585mg 2%
Calcium 78mg 54mg 2%
Vitamin C 1.4mg 1.6mg 0%
Net carbs 11.4g 31.84g N/A
Sugar 2.62g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.134mg 0%
Threonine 0.928mg 0.492mg 0%
Isoleucine 1.139mg 0.567mg 0%
Leucine 1.659mg 0.944mg 0%
Lysine 0.937mg 0.856mg 0%
Methionine 0.494mg 0.187mg 0%
Phenylalanine 1.169mg 0.707mg 0%
Valine 1.315mg 0.562mg 0%
Histidine 0.632mg 0.364mg 0%
Omega-3 - EPA 0.014g 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +56.1%
Contains more FatsFats +189.1%
Contains more OtherOther +24.7%
Contains more CarbsCarbs +59.2%
Contains more WaterWater +631.9%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains more Mono. FatMonounsaturated fat +82.2%
Contains more Poly. FatPolyunsaturated fat +456.2%
Contains less Sat. FatSaturated fat -46.5%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.