Sunflower seeds vs. Foie gras — In-Depth Nutrition Comparison
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How are sunflower seeds and foie gras different?
- Sunflower seeds are richer in copper, vitamin B1, vitamin B6, manganese, magnesium, and phosphorus, while foie gras is higher in vitamin B12 and vitamin A.
- Foie gras covers your daily need for vitamin B12, 392% more than sunflower seeds.
- Sunflower seeds contain 25 times more magnesium than foie gras. Sunflower seeds contain 325mg of magnesium, while foie gras contains 13mg.
- Sunflower seeds are lower in saturated fat.
Seeds, sunflower seed kernels, dried and Pate de foie gras, canned (goose liver pate), smoked types were used in this article.
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 | +2400% |
| Contains more CalciumCalcium | +11.4% |
| Contains more PotassiumPotassium | +367.4% |
| Contains more CopperCopper | +350% |
| Contains more ZincZinc | +443.5% |
| Contains more PhosphorusPhosphorus | +230% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +1525% |
| Contains more SeleniumSelenium | +20.5% |
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 | +1581.8% |
| Contains more Vitamin B2Vitamin B2 | +18.7% |
| Contains more Vitamin B3Vitamin B3 | +232.1% |
| Contains more Vitamin B6Vitamin B6 | +2141.7% |
| Contains more FolateFolate | +278.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +42.9% |
| Contains more Vitamin AVitamin A | +33266.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 9.4µg | 392% |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.4mg | 156% |
| Polyunsaturated fat | 23.137g | 0.84g | 149% |
| Vitamin B1 | 1.48mg | 0.088mg | 116% |
| Vitamin A | 3µg | 1001µg | 111% |
| Vitamin B6 | 1.345mg | 0.06mg | 99% |
| Manganese | 1.95mg | 0.12mg | 80% |
| Magnesium | 325mg | 13mg | 74% |
| Phosphorus | 660mg | 200mg | 66% |
| Cholesterol | 0mg | 150mg | 50% |
| Saturated fat | 4.455g | 14.45g | 45% |
| Folate | 227µg | 60µg | 42% |
| Zinc | 5mg | 0.92mg | 37% |
| Vitamin B3 | 8.335mg | 2.51mg | 36% |
| Fiber | 8.6g | 0g | 34% |
| Sodium | 9mg | 697mg | 30% |
| Protein | 20.78g | 11.4g | 19% |
| Monounsaturated fat | 18.528g | 25.61g | 18% |
| Selenium | 53µg | 44µg | 16% |
| Potassium | 645mg | 138mg | 15% |
| Fats | 51.46g | 43.84g | 12% |
| Choline | 55.1mg | 10% | |
| Calories | 584kcal | 462kcal | 6% |
| Carbs | 20g | 4.67g | 5% |
| Vitamin B2 | 0.355mg | 0.299mg | 4% |
| Iron | 5.25mg | 5.5mg | 3% |
| Vitamin B5 | 1.13mg | 1.2mg | 1% |
| Calcium | 78mg | 70mg | 1% |
| Vitamin C | 1.4mg | 2mg | 1% |
| Net carbs | 11.4g | 4.67g | N/A |
| Sugar | 2.62g | N/A | |
| Tryptophan | 0.348mg | 0.161mg | 0% |
| Threonine | 0.928mg | 0.507mg | 0% |
| Isoleucine | 1.139mg | 0.606mg | 0% |
| Leucine | 1.659mg | 1.029mg | 0% |
| Lysine | 0.937mg | 0.863mg | 0% |
| Methionine | 0.494mg | 0.27mg | 0% |
| Phenylalanine | 1.169mg | 0.567mg | 0% |
| Valine | 1.315mg | 0.719mg | 0% |
| Histidine | 0.632mg | 0.303mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
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:
11.4 g
Fats:
43.84 g
Carbs:
4.67 g
Water:
37.04 g
Other:
3.05 g
| Contains more ProteinProtein | +82.3% |
| Contains more FatsFats | +17.4% |
| Contains more CarbsCarbs | +328.3% |
| Contains more WaterWater | +683.1% |
~equal in
Other
~3.05g
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
14.45 g
Monounsaturated fat:
Mono. Fat
25.61 g
Polyunsaturated fat:
Poly. Fat
0.84 g
| Contains less Sat. FatSaturated fat | -69.2% |
| Contains more Poly. FatPolyunsaturated fat | +2654.4% |
| Contains more Mono. FatMonounsaturated fat | +38.2% |
