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  6. Sunflower seeds vs. Garlic

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
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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Garlic
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% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Garlic DV% diff.
Vitamin E 35.17mg 0.08mg 234%
Copper 1.8mg 0.299mg 167%
Polyunsaturated fat 23.137g 0.249g 153%
Vitamin B1 1.48mg 0.2mg 107%
Fats 51.46g 0.5g 78%
Phosphorus 660mg 153mg 72%
Magnesium 325mg 25mg 71%
Selenium 53µg 14.2µg 71%
Folate 227µg 3µg 56%
Vitamin B3 8.335mg 0.7mg 48%
Monounsaturated fat 18.528g 0.011g 46%
Iron 5.25mg 1.7mg 44%
Zinc 5mg 1.16mg 35%
Vitamin C 1.4mg 31.2mg 33%
Protein 20.78g 6.36g 29%
Fiber 8.6g 2.1g 26%
Calories 584kcal 149kcal 22%
Saturated fat 4.455g 0.089g 20%
Vitamin B2 0.355mg 0.11mg 19%
Manganese 1.95mg 1.672mg 12%
Vitamin B5 1.13mg 0.596mg 11%
Calcium 78mg 181mg 10%
Vitamin B6 1.345mg 1.235mg 8%
Potassium 645mg 401mg 7%
Choline 55.1mg 23.2mg 6%
Carbs 20g 33.06g 4%
Vitamin K 0µg 1.7µg 1%
Net carbs 11.4g 30.96g N/A
Sugar 2.62g 1g N/A
Sodium 9mg 17mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.066mg 0%
Threonine 0.928mg 0.157mg 0%
Isoleucine 1.139mg 0.217mg 0%
Leucine 1.659mg 0.308mg 0%
Lysine 0.937mg 0.273mg 0%
Methionine 0.494mg 0.076mg 0%
Phenylalanine 1.169mg 0.183mg 0%
Valine 1.315mg 0.291mg 0%
Histidine 0.632mg 0.113mg 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
Garlic
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
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%

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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. 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.