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  6. Sunflower seeds vs. Frog legs

Sunflower seeds vs. Frog legs — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and frog legs?

  • Frog legs have less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, magnesium, selenium, folate, iron, and vitamin B3 than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 228% higher.
  • Sunflower seeds have 16 times more magnesium than frog legs. Sunflower seeds have 325mg of magnesium, while frog legs have 20mg.
  • Frog legs have a lower glycemic index than sunflower seeds.

We used Seeds, sunflower seed kernels, dried and Frog legs, raw types in this comparison.

Infographic

Sunflower seeds vs Frog legs 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 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Contains more MagnesiumMagnesium +1525%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +126.3%
Contains more IronIron +250%
Contains more CopperCopper +620%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +349%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +275.9%

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% 5% 20% 3% 35% 58% 23% 0% 28% 50% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3417%
Contains more Vitamin B1Vitamin B1 +957.1%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B3Vitamin B3 +594.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1020.8%
Contains more FolateFolate +1413.3%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18%

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
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more ProteinProtein +26.7%
Contains more FatsFats +17053.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +116.4%
Contains more WaterWater +1631.5%

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
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +34858.5%
Contains more Poly. FatPolyunsaturated fat +22583.3%
Contains less Sat. FatSaturated fat -98.3%

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 Frog legs
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Frog legs DV% diff.
Vitamin E 35.17mg 1mg 228%
Copper 1.8mg 0.25mg 172%
Polyunsaturated fat 23.137g 0.102g 154%
Vitamin B1 1.48mg 0.14mg 112%
Vitamin B6 1.345mg 0.12mg 94%
Manganese 1.95mg 85%
Fats 51.46g 0.3g 79%
Phosphorus 660mg 147mg 73%
Magnesium 325mg 20mg 73%
Selenium 53µg 14.1µg 71%
Folate 227µg 15µg 53%
Iron 5.25mg 1.5mg 47%
Monounsaturated fat 18.528g 0.053g 46%
Vitamin B3 8.335mg 1.2mg 45%
Zinc 5mg 1mg 36%
Fiber 8.6g 0g 34%
Calories 584kcal 73kcal 26%
Vitamin B5 1.13mg 23%
Saturated fat 4.455g 0.076g 20%
Vitamin B12 0µg 0.4µg 17%
Cholesterol 0mg 50mg 17%
Potassium 645mg 285mg 11%
Protein 20.78g 16.4g 9%
Vitamin B2 0.355mg 0.25mg 8%
Carbs 20g 0g 7%
Calcium 78mg 18mg 6%
Vitamin C 1.4mg 0mg 2%
Choline 55.1mg 65mg 2%
Sodium 9mg 58mg 2%
Vitamin D 0IU 8IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 3µg 15µg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0.014g N/A
Omega-3 - DHA 0g 0.02g N/A
Omega-3 - DPA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Frog legs
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
21%
Frog legs
Minerals Daily Need Coverage Score
207%
Sunflower seeds
36%
Frog legs

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 50mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 49mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.9)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in Sugar?
Frog legs
Frog legs is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Frog legs
Frog legs is lower in Saturated fat (difference - 4.379g)
Which food is lower in glycemic index?
Frog legs
Frog legs is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.