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Sunflower seeds vs. Goat — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and goat

  • Sunflower seeds are higher in vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, selenium, phosphorus, and folate, yet goat is higher in vitamin B12.
  • Sunflower seeds cover your daily vitamin E needs 232% more than goat.
  • The glycemic index of goat is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Game meat, goat, cooked, roasted.

Infographic

Sunflower seeds vs Goat 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%
Goat
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +59.3%
Contains more IronIron +40.8%
Contains more CopperCopper +494.1%
Contains more PhosphorusPhosphorus +228.4%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +4542.9%
Contains more SeleniumSelenium +349.2%
~equal in Zinc ~5.27mg

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%
Goat
4
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10244.1%
Contains more Vitamin B1Vitamin B1 +1544.4%
Contains more Vitamin B3Vitamin B3 +111%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +4440%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +93.1%
~equal in Vitamin D ~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
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +1598.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +82.5%
Contains more ProteinProtein +30.4%
Contains more WaterWater +1342.1%

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
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +1262.4%
Contains more Poly. FatPolyunsaturated fat +9959.6%
Contains less Sat. FatSaturated fat -79.1%

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 Goat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Goat DV% diff.
Vitamin E 35.17mg 0.34mg 232%
Copper 1.8mg 0.303mg 166%
Polyunsaturated fat 23.137g 0.23g 153%
Vitamin B1 1.48mg 0.09mg 116%
Vitamin B6 1.345mg 0mg 103%
Manganese 1.95mg 0.042mg 83%
Magnesium 325mg 0mg 77%
Fats 51.46g 3.03g 75%
Selenium 53µg 11.8µg 75%
Phosphorus 660mg 201mg 66%
Folate 227µg 5µg 56%
Vitamin B12 0µg 1.19µg 50%
Monounsaturated fat 18.528g 1.36g 43%
Fiber 8.6g 0g 34%
Vitamin B3 8.335mg 3.95mg 27%
Cholesterol 0mg 75mg 25%
Vitamin B5 1.13mg 23%
Calories 584kcal 143kcal 22%
Vitamin B2 0.355mg 0.61mg 20%
Iron 5.25mg 3.73mg 19%
Saturated fat 4.455g 0.93g 16%
Protein 20.78g 27.1g 13%
Choline 55.1mg 106.4mg 9%
Potassium 645mg 405mg 7%
Carbs 20g 0g 7%
Calcium 78mg 17mg 6%
Sodium 9mg 86mg 3%
Vitamin C 1.4mg 0mg 2%
Zinc 5mg 5.27mg 2%
Vitamin K 0µg 1.2µg 1%
Net carbs 11.4g 0g N/A
Sugar 2.62g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.403mg 0%
Threonine 0.928mg 1.29mg 0%
Isoleucine 1.139mg 1.371mg 0%
Leucine 1.659mg 2.258mg 0%
Lysine 0.937mg 2.016mg 0%
Methionine 0.494mg 0.726mg 0%
Phenylalanine 1.169mg 0.941mg 0%
Valine 1.315mg 1.452mg 0%
Histidine 0.632mg 0.565mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Goat
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
35%
Goat
Minerals Daily Need Coverage Score
207%
Sunflower seeds
59%
Goat

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 77mg)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
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?
Goat
Goat is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Goat
Goat is lower in Saturated fat (difference - 3.525g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 20)

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.