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  6. Sunflower seed vs. Garlic

Sunflower seed vs. Garlic — In-Depth Nutrition Comparison

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Differences between Sunflower seed and Garlic

  • Garlic contains less Vitamin E , Copper, Vitamin B1, Phosphorus, Magnesium, Selenium, Folate, Vitamin B3, Iron, and Zinc than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 234% higher.
  • Garlic contains 76 times less Folate than Sunflower seed. Sunflower seed contains 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 seed vs Garlic 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.
Sunflower seed
Sunflower seed
9
:
1
Garlic
Garlic
Contains more Iron +208.8%
Contains more Magnesium +1200%
Contains more Phosphorus +331.4%
Contains more Potassium +60.8%
Contains less Sodium -47.1%
Contains more Zinc +331%
Contains more Copper +502%
Contains more Manganese +16.6%
Contains more Selenium +273.2%
Contains more Calcium +132.1%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +208.8%
Contains more Magnesium +1200%
Contains more Phosphorus +331.4%
Contains more Potassium +60.8%
Contains less Sodium -47.1%
Contains more Zinc +331%
Contains more Copper +502%
Contains more Manganese +16.6%
Contains more Selenium +273.2%
Contains more Calcium +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.
Sunflower seed
Sunflower seed
8
:
2
Garlic
Garlic
Contains more Vitamin A +455.6%
Contains more Vitamin E +43862.5%
Contains more Vitamin B1 +640%
Contains more Vitamin B2 +222.7%
Contains more Vitamin B3 +1090.7%
Contains more Vitamin B5 +89.6%
Contains more Folate +7466.7%
Contains more Vitamin C +2128.6%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 1.235
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +455.6%
Contains more Vitamin E +43862.5%
Contains more Vitamin B1 +640%
Contains more Vitamin B2 +222.7%
Contains more Vitamin B3 +1090.7%
Contains more Vitamin B5 +89.6%
Contains more Folate +7466.7%
Contains more Vitamin C +2128.6%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 1.235

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Garlic
Garlic
Contains more Protein +226.7%
Contains more Fats +10192%
Contains more Other +102%
Contains more Carbs +65.3%
Contains more Water +1138.5%
Sunflower seed
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
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 Protein +226.7%
Contains more Fats +10192%
Contains more Other +102%
Contains more Carbs +65.3%
Contains more Water +1138.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +168336.4%
Contains more Polyunsaturated fat +9192%
Contains less Saturated Fat -98%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +168336.4%
Contains more Polyunsaturated fat +9192%
Contains less Saturated 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 seed 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 seed Garlic Opinion
Net carbs 11.4g 30.96g Garlic
Protein 20.78g 6.36g Sunflower seed
Fats 51.46g 0.5g Sunflower seed
Carbs 20g 33.06g Garlic
Calories 584kcal 149kcal Sunflower seed
Sugar 2.62g 1g Garlic
Fiber 8.6g 2.1g Sunflower seed
Calcium 78mg 181mg Garlic
Iron 5.25mg 1.7mg Sunflower seed
Magnesium 325mg 25mg Sunflower seed
Phosphorus 660mg 153mg Sunflower seed
Potassium 645mg 401mg Sunflower seed
Sodium 9mg 17mg Sunflower seed
Zinc 5mg 1.16mg Sunflower seed
Copper 1.8mg 0.299mg Sunflower seed
Manganese 1.95mg 1.672mg Sunflower seed
Selenium 53µg 14.2µg Sunflower seed
Vitamin A 50IU 9IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.08mg Sunflower seed
Vitamin C 1.4mg 31.2mg Garlic
Vitamin B1 1.48mg 0.2mg Sunflower seed
Vitamin B2 0.355mg 0.11mg Sunflower seed
Vitamin B3 8.335mg 0.7mg Sunflower seed
Vitamin B5 1.13mg 0.596mg Sunflower seed
Vitamin B6 1.345mg 1.235mg Sunflower seed
Folate 227µg 3µg Sunflower seed
Vitamin K 0µg 1.7µg Garlic
Tryptophan 0.348mg 0.066mg Sunflower seed
Threonine 0.928mg 0.157mg Sunflower seed
Isoleucine 1.139mg 0.217mg Sunflower seed
Leucine 1.659mg 0.308mg Sunflower seed
Lysine 0.937mg 0.273mg Sunflower seed
Methionine 0.494mg 0.076mg Sunflower seed
Phenylalanine 1.169mg 0.183mg Sunflower seed
Valine 1.315mg 0.291mg Sunflower seed
Histidine 0.632mg 0.113mg Sunflower seed
Saturated Fat 4.455g 0.089g Garlic
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.011g Sunflower seed
Polyunsaturated fat 23.137g 0.249g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
43%
Garlic
Minerals Daily Need Coverage Score
207%
Sunflower seed
67%
Garlic

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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 seed - 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.