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  6. Sunflower seeds vs. Gooseberry

Sunflower seeds vs. Gooseberry — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and gooseberries

  • Gooseberries have less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 232% more than gooseberries.
  • Sunflower seeds have 88 times more selenium than gooseberries. While sunflower seeds have 53µg of selenium, gooseberries have only 0.6µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Gooseberries, raw.

Infographic

Sunflower seeds vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +225.8%
Contains more IronIron +1593.5%
Contains more CopperCopper +2471.4%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +2344.4%
Contains more ManganeseManganese +1254.2%
Contains more SeleniumSelenium +8733.3%
Contains less SodiumSodium -88.9%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +9405.4%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B2Vitamin B2 +1083.3%
Contains more Vitamin B3Vitamin B3 +2678.3%
Contains more Vitamin B5Vitamin B5 +295.1%
Contains more Vitamin B6Vitamin B6 +1581.3%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1878.6%
Contains more Vitamin AVitamin A +400%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Gooseberry DV% diff.
Vitamin E 35.17mg 0.37mg 232%
Copper 1.8mg 0.07mg 192%
Polyunsaturated fat 23.137g 0.317g 152%
Vitamin B1 1.48mg 0.04mg 120%
Vitamin B6 1.345mg 0.08mg 97%
Selenium 53µg 0.6µg 95%
Phosphorus 660mg 27mg 90%
Manganese 1.95mg 0.144mg 79%
Fats 51.46g 0.58g 78%
Magnesium 325mg 10mg 75%
Iron 5.25mg 0.31mg 62%
Folate 227µg 6µg 55%
Vitamin B3 8.335mg 0.3mg 50%
Monounsaturated fat 18.528g 0.051g 46%
Zinc 5mg 0.12mg 44%
Protein 20.78g 0.88g 40%
Vitamin C 1.4mg 27.7mg 29%
Calories 584kcal 44kcal 27%
Vitamin B2 0.355mg 0.03mg 25%
Saturated fat 4.455g 0.038g 20%
Fiber 8.6g 4.3g 17%
Vitamin B5 1.13mg 0.286mg 17%
Potassium 645mg 198mg 13%
Choline 55.1mg 10%
Calcium 78mg 25mg 5%
Carbs 20g 10.18g 3%
Vitamin A 3µg 15µg 1%
Net carbs 11.4g 5.88g N/A
Sugar 2.62g N/A
Sodium 9mg 1mg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +2261.4%
Contains more FatsFats +8772.4%
Contains more CarbsCarbs +96.5%
Contains more OtherOther +518.4%
Contains more WaterWater +1757.7%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +36229.4%
Contains more Poly. FatPolyunsaturated fat +7198.7%
Contains less Sat. FatSaturated fat -99.1%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.