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  6. Sunflower seeds vs. Fenugreek

Sunflower seeds vs. Fenugreek — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and fenugreek

  • Sunflower seeds are higher in vitamin B1, selenium, copper, vitamin B6, phosphorus, folate, vitamin B3, and magnesium, yet fenugreek is higher in iron and fiber.
  • Fenugreek covers your daily iron needs 354% more than sunflower seeds.
  • Sunflower seeds contain 8 times more selenium than fenugreek. While sunflower seeds contain 53µg of selenium, fenugreek contains only 6.3µg.
  • The glycemic index of fenugreek is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Spices, fenugreek seed.

Infographic

Sunflower seeds vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more MagnesiumMagnesium +70.2%
Contains more CopperCopper +62.2%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +123%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +58.8%
Contains more SeleniumSelenium +741.3%
Contains more CalciumCalcium +125.6%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +538.7%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +359.6%
Contains more Vitamin B3Vitamin B3 +408.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more FolateFolate +298.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +114.3%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.366mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Fenugreek DV% diff.
Iron 5.25mg 33.53mg 354%
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 154%
Vitamin B1 1.48mg 0.322mg 97%
Selenium 53µg 6.3µg 85%
Copper 1.8mg 1.11mg 77%
Fats 51.46g 6.41g 69%
Fiber 8.6g 24.6g 64%
Vitamin B6 1.345mg 0.6mg 57%
Phosphorus 660mg 296mg 52%
Monounsaturated fat 18.528g 46%
Folate 227µg 57µg 43%
Vitamin B3 8.335mg 1.64mg 42%
Magnesium 325mg 191mg 32%
Manganese 1.95mg 1.228mg 31%
Vitamin B5 1.13mg 23%
Zinc 5mg 2.5mg 23%
Saturated fat 4.455g 1.46g 14%
Calories 584kcal 323kcal 13%
Carbs 20g 58.35g 13%
Calcium 78mg 176mg 10%
Choline 55.1mg 10%
Protein 20.78g 23g 4%
Potassium 645mg 770mg 4%
Sodium 9mg 67mg 3%
Vitamin C 1.4mg 3mg 2%
Vitamin B2 0.355mg 0.366mg 1%
Net carbs 11.4g 33.75g N/A
Sugar 2.62g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.348mg 0.391mg 0%
Threonine 0.928mg 0.898mg 0%
Isoleucine 1.139mg 1.241mg 0%
Leucine 1.659mg 1.757mg 0%
Lysine 0.937mg 1.684mg 0%
Methionine 0.494mg 0.338mg 0%
Phenylalanine 1.169mg 1.089mg 0%
Valine 1.315mg 1.102mg 0%
Histidine 0.632mg 0.668mg 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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more FatsFats +702.8%
Contains more ProteinProtein +10.7%
Contains more CarbsCarbs +191.8%
Contains more WaterWater +86.9%
Contains more OtherOther +12.2%

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -67.2%

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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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.