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  6. Sunflower seeds vs. Flank steak

Sunflower seeds vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and flank steak

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, manganese, magnesium, phosphorus, vitamin B6, folate, and iron, yet flank steak is richer in vitamin B12.
  • Daily need coverage for vitamin E for sunflower seeds is 232% higher.
  • Sunflower seeds contain 217 times more manganese than flank steak. Sunflower seeds contain 1.95mg of manganese, while flank steak contains 0.009mg.
  • Flank steak has a lower glycemic index than sunflower seeds.

Food types used in this article are Seeds, sunflower seed kernels, dried and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Sunflower seeds vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +1313%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +201.7%
Contains more CopperCopper +2095.1%
Contains more PhosphorusPhosphorus +214.3%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +21566.7%
Contains more SeleniumSelenium +80.3%
~equal in Zinc ~4.9mg

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9155.3%
Contains more Vitamin B1Vitamin B1 +1873.3%
Contains more Vitamin B2Vitamin B2 +166.9%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin B5Vitamin B5 +107.3%
Contains more Vitamin B6Vitamin B6 +132.3%
Contains more FolateFolate +2422.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +91.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Flank steak DV% diff.
Vitamin E 35.17mg 0.38mg 232%
Copper 1.8mg 0.082mg 191%
Polyunsaturated fat 23.137g 0.322g 152%
Vitamin B1 1.48mg 0.075mg 117%
Manganese 1.95mg 0.009mg 84%
Magnesium 325mg 23mg 72%
Vitamin B12 0µg 1.63µg 68%
Fats 51.46g 8.23g 67%
Phosphorus 660mg 210mg 64%
Vitamin B6 1.345mg 0.579mg 59%
Folate 227µg 9µg 55%
Iron 5.25mg 1.74mg 44%
Selenium 53µg 29.4µg 43%
Monounsaturated fat 18.528g 3.317g 38%
Fiber 8.6g 0g 34%
Cholesterol 0mg 79mg 26%
Calories 584kcal 192kcal 20%
Vitamin B2 0.355mg 0.133mg 17%
Protein 20.78g 27.66g 14%
Vitamin B5 1.13mg 0.545mg 12%
Potassium 645mg 339mg 9%
Choline 55.1mg 105.4mg 9%
Carbs 20g 0g 7%
Vitamin B3 8.335mg 7.363mg 6%
Calcium 78mg 20mg 6%
Saturated fat 4.455g 3.395g 5%
Vitamin C 1.4mg 0mg 2%
Sodium 9mg 56mg 2%
Zinc 5mg 4.9mg 1%
Vitamin K 0µg 1.4µg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.182mg 0%
Threonine 0.928mg 1.105mg 0%
Isoleucine 1.139mg 1.259mg 0%
Leucine 1.659mg 2.201mg 0%
Lysine 0.937mg 2.338mg 0%
Methionine 0.494mg 0.72mg 0%
Phenylalanine 1.169mg 1.093mg 0%
Valine 1.315mg 1.372mg 0%
Histidine 0.632mg 0.883mg 0%
Omega-3 - EPA 0.014g 0g 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +525.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-5150%
Contains more ProteinProtein +33.1%
Contains more WaterWater +1256.7%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +458.6%
Contains more Poly. FatPolyunsaturated fat +7085.4%
Contains less Sat. FatSaturated fat -23.8%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.