Sunflower seeds vs. Grape leaves — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
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
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
86%
Minerals Daily Need Coverage Score
207%
87%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 3.68g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $1.2)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Grape leaves is lower in Saturated fat (difference - 4.119g)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)