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Sunflower seed vs Falafel - In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Falafel

  • Sunflower seed is richer than Falafel in Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Magnesium, Manganese, Vitamin B3, Folate, and Zinc.
  • Daily need coverage for Copper from Sunflower seed is 171% higher.
  • Sunflower seed contains 53 times more Selenium than Falafel. Sunflower seed contains 53µg of Selenium, while Falafel contains 1µg.

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

Infographic

Sunflower seed vs Falafel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +44.4%
Contains more Iron +53.5%
Contains more Magnesium +296.3%
Contains more Phosphorus +243.8%
Contains more Potassium +10.3%
Contains less Sodium -96.9%
Contains more Zinc +233.3%
Contains more Copper +597.7%
Equal in Potassium - 585
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Contains more Calcium +44.4%
Contains more Iron +53.5%
Contains more Magnesium +296.3%
Contains more Phosphorus +243.8%
Contains more Potassium +10.3%
Contains less Sodium -96.9%
Contains more Zinc +233.3%
Contains more Copper +597.7%
Equal in Potassium - 585

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +284.6%
Contains more Vitamin B1 +913.7%
Contains more Vitamin B2 +113.9%
Contains more Vitamin B3 +698.4%
Contains more Vitamin B5 +287%
Contains more Vitamin B6 +976%
Contains more Folate +144.1%
Contains more Vitamin C +14.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin A +284.6%
Contains more Vitamin B1 +913.7%
Contains more Vitamin B2 +113.9%
Contains more Vitamin B3 +698.4%
Contains more Vitamin B5 +287%
Contains more Vitamin B6 +976%
Contains more Folate +144.1%
Contains more Vitamin C +14.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Falafel
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Falafel Opinion
Net carbs 11.4g 31.84g Falafel
Protein 20.78g 13.31g Sunflower seed
Fats 51.46g 17.8g Sunflower seed
Carbs 20g 31.84g Falafel
Calories 584kcal 333kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Falafel
Fiber 8.6g g Sunflower seed
Calcium 78mg 54mg Sunflower seed
Iron 5.25mg 3.42mg Sunflower seed
Magnesium 325mg 82mg Sunflower seed
Phosphorus 660mg 192mg Sunflower seed
Potassium 645mg 585mg Sunflower seed
Sodium 9mg 294mg Sunflower seed
Zinc 5mg 1.5mg Sunflower seed
Copper 1.8mg 0.258mg Sunflower seed
Vitamin A 50IU 13IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 1.6mg Falafel
Vitamin B1 1.48mg 0.146mg Sunflower seed
Vitamin B2 0.355mg 0.166mg Sunflower seed
Vitamin B3 8.335mg 1.044mg Sunflower seed
Vitamin B5 1.13mg 0.292mg Sunflower seed
Vitamin B6 1.345mg 0.125mg Sunflower seed
Folate 227µg 93µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.134mg Sunflower seed
Threonine 0.928mg 0.492mg Sunflower seed
Isoleucine 1.139mg 0.567mg Sunflower seed
Leucine 1.659mg 0.944mg Sunflower seed
Lysine 0.937mg 0.856mg Sunflower seed
Methionine 0.494mg 0.187mg Sunflower seed
Phenylalanine 1.169mg 0.707mg Sunflower seed
Valine 1.315mg 0.562mg Sunflower seed
Histidine 0.632mg 0.364mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 2.383g Falafel
Monounsaturated Fat 18.528g 10.171g Sunflower seed
Polyunsaturated fat 23.137g 4.16g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Falafel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
18
Falafel
Mineral Summary Score
191
Sunflower seed
63
Falafel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
80%
Falafel
Carbohydrates
20%
Sunflower seed
32%
Falafel
Fats
238%
Sunflower seed
82%
Falafel

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 285mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 13)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 2.072g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - 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.