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  6. Sunflower seeds vs. Game raw

Sunflower seeds vs. Game raw — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and game raw

  • Sunflower seeds have more vitamin E, copper, vitamin B1, manganese, selenium, vitamin B6, magnesium, phosphorus, and folate; however, game raw is richer in vitamin B12.
  • Game raw covers your daily vitamin B12 needs 263% more than sunflower seeds.
  • Game raw has 176 times less vitamin E than sunflower seeds. Sunflower seeds have 35.17mg of vitamin E, while game raw has 0.2mg.
  • Sunflower seeds have a higher glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of game raw is 0.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Game meat, deer, raw.

Infographic

Sunflower seeds vs Game raw 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% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more MagnesiumMagnesium +1313%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +102.8%
Contains more IronIron +54.4%
Contains more CopperCopper +611.5%
Contains more ZincZinc +139.2%
Contains more PhosphorusPhosphorus +226.7%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +4656.1%
Contains more SeleniumSelenium +446.4%

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 0% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +17485%
Contains more Vitamin B1Vitamin B1 +572.7%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +263.5%
Contains more FolateFolate +5575%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Game raw DV% diff.
Vitamin B12 0µg 6.31µg 263%
Vitamin E 35.17mg 0.2mg 233%
Copper 1.8mg 0.253mg 172%
Polyunsaturated fat 23.137g 0.47g 151%
Vitamin B1 1.48mg 0.22mg 105%
Manganese 1.95mg 0.041mg 83%
Selenium 53µg 9.7µg 79%
Vitamin B6 1.345mg 0.37mg 75%
Fats 51.46g 2.42g 75%
Magnesium 325mg 23mg 72%
Phosphorus 660mg 202mg 65%
Folate 227µg 4µg 56%
Monounsaturated fat 18.528g 0.67g 45%
Fiber 8.6g 0g 34%
Cholesterol 0mg 85mg 28%
Zinc 5mg 2.09mg 26%
Vitamin B5 1.13mg 23%
Calories 584kcal 120kcal 23%
Iron 5.25mg 3.4mg 23%
Saturated fat 4.455g 0.95g 16%
Vitamin B3 8.335mg 6.37mg 12%
Vitamin B2 0.355mg 0.48mg 10%
Potassium 645mg 318mg 10%
Choline 55.1mg 10%
Calcium 78mg 5mg 7%
Carbs 20g 0g 7%
Protein 20.78g 22.96g 4%
Vitamin C 1.4mg 0mg 2%
Sodium 9mg 51mg 2%
Vitamin K 0µg 1.1µg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 1.08mg 0%
Isoleucine 1.139mg 0.908mg 0%
Leucine 1.659mg 1.951mg 0%
Lysine 0.937mg 2.006mg 0%
Methionine 0.494mg 0.566mg 0%
Phenylalanine 1.169mg 0.937mg 0%
Valine 1.315mg 1.073mg 0%
Histidine 0.632mg 1.135mg 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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more FatsFats +2026.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +188.6%
Contains more ProteinProtein +10.5%
Contains more WaterWater +1455.4%

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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains more Mono. FatMonounsaturated fat +2665.4%
Contains more Poly. FatPolyunsaturated fat +4822.8%
Contains less Sat. FatSaturated fat -78.7%

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.