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Sunflower seed vs Groat - In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Groat?

  • Groat has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 234% higher.
  • Sunflower seed has 37 times more Vitamin B1 than Groat. Sunflower seed has 1.48mg of Vitamin B1, while Groat has 0.04mg.

We used Seeds, sunflower seed kernels, dried and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Sunflower seed vs Groat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1014.3%
Contains more Iron +556.3%
Contains more Magnesium +537.3%
Contains more Phosphorus +842.9%
Contains more Potassium +633%
Contains more Zinc +719.7%
Contains more Copper +1132.9%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +1014.3%
Contains more Iron +556.3%
Contains more Magnesium +537.3%
Contains more Phosphorus +842.9%
Contains more Potassium +633%
Contains more Zinc +719.7%
Contains more Copper +1132.9%
Contains less Sodium -55.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3600%
Contains more Vitamin B2 +810.3%
Contains more Vitamin B3 +786.7%
Contains more Vitamin B5 +214.8%
Contains more Vitamin B6 +1646.8%
Contains more Folate +1521.4%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3600%
Contains more Vitamin B2 +810.3%
Contains more Vitamin B3 +786.7%
Contains more Vitamin B5 +214.8%
Contains more Vitamin B6 +1646.8%
Contains more Folate +1521.4%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Groat
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Groat Opinion
Net carbs 11.4g 17.24g Groat
Protein 20.78g 3.38g Sunflower seed
Fats 51.46g 0.62g Sunflower seed
Carbs 20g 19.94g Sunflower seed
Calories 584kcal 92kcal Sunflower seed
Starch g g
Fructose g 0.1g Groat
Sugar 2.62g 0.9g Groat
Fiber 8.6g 2.7g Sunflower seed
Calcium 78mg 7mg Sunflower seed
Iron 5.25mg 0.8mg Sunflower seed
Magnesium 325mg 51mg Sunflower seed
Phosphorus 660mg 70mg Sunflower seed
Potassium 645mg 88mg Sunflower seed
Sodium 9mg 4mg Groat
Zinc 5mg 0.61mg Sunflower seed
Copper 1.8mg 0.146mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.09mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.04mg Sunflower seed
Vitamin B2 0.355mg 0.039mg Sunflower seed
Vitamin B3 8.335mg 0.94mg Sunflower seed
Vitamin B5 1.13mg 0.359mg Sunflower seed
Vitamin B6 1.345mg 0.077mg Sunflower seed
Folate 227µg 14µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Groat
Tryptophan 0.348mg 0.049mg Sunflower seed
Threonine 0.928mg 0.129mg Sunflower seed
Isoleucine 1.139mg 0.127mg Sunflower seed
Leucine 1.659mg 0.212mg Sunflower seed
Lysine 0.937mg 0.172mg Sunflower seed
Methionine 0.494mg 0.044mg Sunflower seed
Phenylalanine 1.169mg 0.133mg Sunflower seed
Valine 1.315mg 0.173mg Sunflower seed
Histidine 0.632mg 0.079mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 0.134g Groat
Monounsaturated Fat 18.528g 0.188g Sunflower seed
Polyunsaturated fat 23.137g 0.188g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
8
Groat
Mineral Summary Score
191
Sunflower seed
22
Groat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
20%
Groat
Carbohydrates
20%
Sunflower seed
20%
Groat
Fats
238%
Sunflower seed
3%
Groat

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 25)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
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?
Groat
Groat is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 4.321g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.