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  6. Sunflower seeds vs. Grape leaves

Sunflower seeds vs. Grape leaves — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and grape leaves

  • Sunflower seeds have more vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, magnesium, and zinc; however, grape leaves are richer in vitamin A and vitamin K.
  • Grape leaves cover your daily vitamin A needs 549% more than sunflower seeds.
  • Grape leaves have 59 times less selenium than sunflower seeds. Sunflower seeds have 53µg of selenium, while grape leaves have 0.9µg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Grape leaves, raw.

Infographic

Sunflower seeds vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +242.1%
Contains more PotassiumPotassium +137.1%
Contains more IronIron +99.6%
Contains more CopperCopper +333.7%
Contains more ZincZinc +646.3%
Contains more PhosphorusPhosphorus +625.3%
Contains more SeleniumSelenium +5788.9%
Contains more CalciumCalcium +365.4%
Contains more ManganeseManganese +46.4%
~equal in Sodium ~9mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin EVitamin E +1658.5%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B3Vitamin B3 +252.9%
Contains more Vitamin B5Vitamin B5 +389.2%
Contains more Vitamin B6Vitamin B6 +236.3%
Contains more FolateFolate +173.5%
Contains more CholineCholine +330.5%
Contains more Vitamin CVitamin C +692.9%
Contains more Vitamin AVitamin A +45766.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.354mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Grape leaves DV% diff.
Vitamin E 35.17mg 2mg 221%
Copper 1.8mg 0.415mg 154%
Vitamin A 3µg 1376µg 153%
Polyunsaturated fat 23.137g 1.065g 147%
Vitamin B1 1.48mg 0.04mg 120%
Selenium 53µg 0.9µg 95%
Vitamin K 0µg 108.6µg 91%
Phosphorus 660mg 91mg 81%
Fats 51.46g 2.12g 76%
Vitamin B6 1.345mg 0.4mg 73%
Magnesium 325mg 95mg 55%
Monounsaturated fat 18.528g 0.081g 46%
Manganese 1.95mg 2.855mg 39%
Zinc 5mg 0.67mg 39%
Vitamin B3 8.335mg 2.362mg 37%
Folate 227µg 83µg 36%
Iron 5.25mg 2.63mg 33%
Protein 20.78g 5.6g 30%
Calcium 78mg 363mg 29%
Calories 584kcal 93kcal 25%
Saturated fat 4.455g 0.336g 19%
Vitamin B5 1.13mg 0.231mg 18%
Vitamin C 1.4mg 11.1mg 11%
Potassium 645mg 272mg 11%
Fiber 8.6g 11g 10%
Choline 55.1mg 12.8mg 8%
Carbs 20g 17.31g 1%
Net carbs 11.4g 6.31g N/A
Sugar 2.62g 6.3g N/A
Sodium 9mg 9mg 0%
Vitamin B2 0.355mg 0.354mg 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +271.1%
Contains more FatsFats +2327.4%
Contains more CarbsCarbs +15.5%
Contains more OtherOther +83.6%
Contains more WaterWater +1450.1%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +22774.1%
Contains more Poly. FatPolyunsaturated fat +2072.5%
Contains less Sat. FatSaturated fat -92.5%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.