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  6. Sunflower seeds vs. Fruit salad

Sunflower seeds vs. Fruit salad — In-Depth Nutrition Comparison

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How are sunflower seeds and fruit salad different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, iron, folate, vitamin B3, and zinc than fruit salad.
  • Daily need coverage for copper for sunflower seeds is 194% higher.
  • Sunflower seeds contain 135 times more vitamin B1 than fruit salad. While sunflower seeds contain 1.48mg of vitamin B1, fruit salad contains only 0.011mg.
  • Sunflower seeds have a lower glycemic index (20) than fruit salad (54).

Seeds, sunflower seed kernels, dried and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids are the varieties used in this article.

Infographic

Sunflower seeds vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +456%
Contains more IronIron +2000%
Contains more CopperCopper +3500%
Contains more ZincZinc +3471.4%
Contains more PhosphorusPhosphorus +4614.3%
Contains more ManganeseManganese +1191.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -44.4%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13354.5%
Contains more Vitamin B2Vitamin B2 +2435.7%
Contains more Vitamin B3Vitamin B3 +2241.3%
Contains more Vitamin B5Vitamin B5 +2032.1%
Contains more Vitamin B6Vitamin B6 +4881.5%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +135.7%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Fruit salad DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.05mg 194%
Polyunsaturated fat 23.137g 0.011g 154%
Vitamin B1 1.48mg 0.011mg 122%
Vitamin B6 1.345mg 0.027mg 101%
Selenium 53µg 96%
Phosphorus 660mg 14mg 92%
Fats 51.46g 0.03g 79%
Manganese 1.95mg 0.151mg 78%
Magnesium 325mg 8mg 75%
Iron 5.25mg 0.25mg 63%
Folate 227µg 3µg 56%
Vitamin B3 8.335mg 0.356mg 50%
Monounsaturated fat 18.528g 0.005g 46%
Zinc 5mg 0.14mg 44%
Protein 20.78g 0.51g 41%
Fiber 8.6g 1g 30%
Calories 584kcal 50kcal 27%
Vitamin B2 0.355mg 0.014mg 26%
Vitamin B5 1.13mg 0.053mg 22%
Saturated fat 4.455g 0.004g 20%
Potassium 645mg 116mg 16%
Choline 55.1mg 10%
Calcium 78mg 11mg 7%
Vitamin A 3µg 30µg 3%
Vitamin C 1.4mg 3.3mg 2%
Carbs 20g 13.05g 2%
Net carbs 11.4g 12.05g N/A
Sugar 2.62g N/A
Sodium 9mg 5mg 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 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3974.5%
Contains more FatsFats +171433.3%
Contains more CarbsCarbs +53.3%
Contains more OtherOther +1065.4%
Contains more WaterWater +1721.4%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +370460%
Contains more Poly. FatPolyunsaturated fat +210236.4%
Contains less Sat. FatSaturated fat -99.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.