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  6. Sunflower seeds vs. Fireweed

Sunflower seeds vs. Fireweed — In-Depth Nutrition Comparison

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Differences between Sunflower seeds and Fireweed

  • Sunflower seeds have more Copper, Vitamin B1, Selenium, Phosphorus, Vitamin B6, Magnesium, Iron, and Folate, while Fireweed have more Manganese, and Calcium.
  • Fireweed's daily need coverage for Manganese is 207% higher.
  • Fireweed contains 59 times less Selenium than Sunflower seeds. Sunflower seeds contain 53µg of Selenium, while Fireweed contains 0.9µg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Fireweed, leaves, raw.

Infographic

Sunflower seeds vs Fireweed 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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +118.8%
Contains more CopperCopper +462.5%
Contains more ZincZinc +88%
Contains more PhosphorusPhosphorus +511.1%
Contains less SodiumSodium -73.5%
Contains more SeleniumSelenium +5788.9%
Contains more CalciumCalcium +450%
Contains more ManganeseManganese +243.8%

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% 3% 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 7.3% 216% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4384.8%
Contains more Vitamin B2Vitamin B2 +159.1%
Contains more Vitamin B3Vitamin B3 +78.3%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more FolateFolate +102.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +57.1%
Contains more Vitamin AVitamin A +7096%
Contains more Vitamin B5Vitamin B5 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more ProteinProtein +341.2%
Contains more FatsFats +1771.3%
Contains more OtherOther +19.3%
Contains more WaterWater +1396.4%
~equal in Carbs ~19.22g

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 Fireweed
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Fireweed Opinion
Calories 584kcal 103kcal Sunflower seeds
Protein 20.78g 4.71g Sunflower seeds
Fats 51.46g 2.75g Sunflower seeds
Vitamin C 1.4mg 2.2mg Fireweed
Net carbs 11.4g 8.62g Sunflower seeds
Carbs 20g 19.22g Sunflower seeds
Magnesium 325mg 156mg Sunflower seeds
Calcium 78mg 429mg Fireweed
Potassium 645mg 494mg Sunflower seeds
Iron 5.25mg 2.4mg Sunflower seeds
Sugar 2.62g Fireweed
Fiber 8.6g 10.6g Fireweed
Copper 1.8mg 0.32mg Sunflower seeds
Zinc 5mg 2.66mg Sunflower seeds
Phosphorus 660mg 108mg Sunflower seeds
Sodium 9mg 34mg Sunflower seeds
Vitamin A 50IU 3598IU Fireweed
Vitamin A 3µg 180µg Fireweed
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 6.704mg Fireweed
Selenium 53µg 0.9µg Sunflower seeds
Vitamin B1 1.48mg 0.033mg Sunflower seeds
Vitamin B2 0.355mg 0.137mg Sunflower seeds
Vitamin B3 8.335mg 4.674mg Sunflower seeds
Vitamin B5 1.13mg 1.356mg Fireweed
Vitamin B6 1.345mg 0.632mg Sunflower seeds
Folate 227µg 112µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g Fireweed
Monounsaturated Fat 18.528g Sunflower seeds
Polyunsaturated fat 23.137g Sunflower seeds
Tryptophan 0.348mg Sunflower seeds
Threonine 0.928mg Sunflower seeds
Isoleucine 1.139mg Sunflower seeds
Leucine 1.659mg Sunflower seeds
Lysine 0.937mg Sunflower seeds
Methionine 0.494mg Sunflower seeds
Phenylalanine 1.169mg Sunflower seeds
Valine 1.315mg Sunflower seeds
Histidine 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Fireweed
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
51%
Fireweed
Minerals Daily Need Coverage Score
207%
Sunflower seeds
148%
Fireweed

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 25mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
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?
Fireweed
Fireweed is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 4.455g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.