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.
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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 | +∞% |
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% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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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 |
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%
137%
Minerals Daily Need Coverage Score
207%
84%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 150mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 688mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 9.995g)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Foie gras is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Foie gras is lower in glycemic index (difference - 20)
Which food is cheaper?
Foie gras is cheaper (difference - $1.6)