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Sunflower seed vs. Fireweed — In-Depth Nutrition Comparison

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Differences between Sunflower seed and Fireweed

  • Sunflower seed has more Copper, Vitamin B1, Selenium, Phosphorus, Vitamin B6, Magnesium, Iron, and Folate, while Fireweed has more Manganese, and Calcium.
  • Fireweed's daily need coverage for Manganese is 207% higher.
  • Fireweed contains 59 times less Selenium than Sunflower seed. Sunflower seed contains 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 seed 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.
Contains more Iron +118.8%
Contains more Magnesium +108.3%
Contains more Phosphorus +511.1%
Contains more Potassium +30.6%
Contains less Sodium -73.5%
Contains more Zinc +88%
Contains more Copper +462.5%
Contains more Selenium +5788.9%
Contains more Calcium +450%
Contains more Manganese +243.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Contains more Iron +118.8%
Contains more Magnesium +108.3%
Contains more Phosphorus +511.1%
Contains more Potassium +30.6%
Contains less Sodium -73.5%
Contains more Zinc +88%
Contains more Copper +462.5%
Contains more Selenium +5788.9%
Contains more Calcium +450%
Contains more Manganese +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.
:
Contains more Vitamin B1 +4384.8%
Contains more Vitamin B2 +159.1%
Contains more Vitamin B3 +78.3%
Contains more Vitamin B6 +112.8%
Contains more Folate +102.7%
Contains more Vitamin A +7096%
Contains more Vitamin C +57.1%
Contains more Vitamin B5 +20%
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 216% 0% 0% 8% 9% 32% 88% 82% 146% 85% 0% 0%
Contains more Vitamin B1 +4384.8%
Contains more Vitamin B2 +159.1%
Contains more Vitamin B3 +78.3%
Contains more Vitamin B6 +112.8%
Contains more Folate +102.7%
Contains more Vitamin A +7096%
Contains more Vitamin C +57.1%
Contains more Vitamin B5 +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +341.2%
Contains more Fats +1771.3%
Contains more Other +19.3%
Contains more Water +1396.4%
Equal in Carbs - 19.22
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 Protein +341.2%
Contains more Fats +1771.3%
Contains more Other +19.3%
Contains more Water +1396.4%
Equal in Carbs - 19.22

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Fireweed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
55%
Fireweed
Minerals Daily Need Coverage Score
207%
Sunflower seed
148%
Fireweed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 25mg)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
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?
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 seed - 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.