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Sunflower seeds vs. Garlic — In-Depth Nutrition Comparison

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Differences between Sunflower seeds and Garlic

  • Garlic contains less Vitamin E, Copper, Vitamin B1, Phosphorus, Magnesium, Selenium, Folate, Vitamin B3, Iron, and Zinc than Sunflower seeds.
  • Sunflower seeds' daily need coverage for Vitamin E is 234% higher.
  • Garlic contains 76 times less Folate than Sunflower seeds. Sunflower seeds contain 227µg of Folate, while Garlic contains 3µg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Garlic, raw.

Infographic

Sunflower seeds vs Garlic 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.
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%
Garlic
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +1200%
Contains more PotassiumPotassium +60.8%
Contains more IronIron +208.8%
Contains more CopperCopper +502%
Contains more ZincZinc +331%
Contains more PhosphorusPhosphorus +331.4%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +16.6%
Contains more SeleniumSelenium +273.2%
Contains more CalciumCalcium +132.1%

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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Garlic
2
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 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +455.6%
Contains more Vitamin EVitamin E +43862.5%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more Vitamin B3Vitamin B3 +1090.7%
Contains more Vitamin B5Vitamin B5 +89.6%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +137.5%
Contains more Vitamin CVitamin C +2128.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~1.235mg
~equal in Vitamin B12 ~0µg

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
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +226.7%
Contains more FatsFats +10192%
Contains more OtherOther +102%
Contains more CarbsCarbs +65.3%
Contains more WaterWater +1138.5%

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
Garlic
1
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated Fat +168336.4%
Contains more Poly. FatPolyunsaturated fat +9192%
Contains less Sat. FatSaturated Fat -98%

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 Garlic
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Garlic Opinion
Calories 584kcal 149kcal Sunflower seeds
Protein 20.78g 6.36g Sunflower seeds
Fats 51.46g 0.5g Sunflower seeds
Vitamin C 1.4mg 31.2mg Garlic
Net carbs 11.4g 30.96g Garlic
Carbs 20g 33.06g Garlic
Magnesium 325mg 25mg Sunflower seeds
Calcium 78mg 181mg Garlic
Potassium 645mg 401mg Sunflower seeds
Iron 5.25mg 1.7mg Sunflower seeds
Sugar 2.62g 1g Garlic
Fiber 8.6g 2.1g Sunflower seeds
Copper 1.8mg 0.299mg Sunflower seeds
Zinc 5mg 1.16mg Sunflower seeds
Phosphorus 660mg 153mg Sunflower seeds
Sodium 9mg 17mg Sunflower seeds
Vitamin A 50IU 9IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.08mg Sunflower seeds
Manganese 1.95mg 1.672mg Sunflower seeds
Selenium 53µg 14.2µg Sunflower seeds
Vitamin B1 1.48mg 0.2mg Sunflower seeds
Vitamin B2 0.355mg 0.11mg Sunflower seeds
Vitamin B3 8.335mg 0.7mg Sunflower seeds
Vitamin B5 1.13mg 0.596mg Sunflower seeds
Vitamin B6 1.345mg 1.235mg Sunflower seeds
Vitamin K 0µg 1.7µg Garlic
Folate 227µg 3µg Sunflower seeds
Choline 55.1mg 23.2mg Sunflower seeds
Saturated Fat 4.455g 0.089g Garlic
Monounsaturated Fat 18.528g 0.011g Sunflower seeds
Polyunsaturated fat 23.137g 0.249g Sunflower seeds
Tryptophan 0.348mg 0.066mg Sunflower seeds
Threonine 0.928mg 0.157mg Sunflower seeds
Isoleucine 1.139mg 0.217mg Sunflower seeds
Leucine 1.659mg 0.308mg Sunflower seeds
Lysine 0.937mg 0.273mg Sunflower seeds
Methionine 0.494mg 0.076mg Sunflower seeds
Phenylalanine 1.169mg 0.183mg Sunflower seeds
Valine 1.315mg 0.291mg Sunflower seeds
Histidine 0.632mg 0.113mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
207%
Sunflower seeds
67%
Garlic

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.62g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 4.366g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.