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
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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 | +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.
| 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
207%
228%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 58mg)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Fenugreek is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Fenugreek is lower in Saturated fat (difference - 2.995g)
Which food is lower in glycemic index?
Fenugreek is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($1.6)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.