Sunflower seeds vs. Hamburger — In-Depth Nutrition Comparison
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What are the main differences between sunflower seeds and hamburgers?
- Sunflower seeds are richer in copper, vitamin B1, vitamin B6, manganese, phosphorus, magnesium, folate, fiber, and iron, yet hamburgers are richer in vitamin B12.
- Sunflower seeds' daily need coverage for copper is 190% higher.
- Sunflower seeds have 16 times more magnesium than hamburgers. Sunflower seeds have 325mg of magnesium, while hamburgers have 20mg.
- Sunflower seeds have a lower glycemic index than hamburgers.
We used Seeds, sunflower seed kernels, dried and Fast foods, hamburger; double, regular, patty; plain types in this comparison.
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 | +1525% |
| Contains more PotassiumPotassium | +185.4% |
| Contains more IronIron | +82.3% |
| Contains more CopperCopper | +1878% |
| Contains more ZincZinc | +74.2% |
| Contains more PhosphorusPhosphorus | +385.3% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +798.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +30.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +582% |
| Contains more Vitamin B2Vitamin B2 | +42% |
| Contains more Vitamin B3Vitamin B3 | +55.4% |
| Contains more Vitamin B5Vitamin B5 | +264.5% |
| Contains more Vitamin B6Vitamin B6 | +562.6% |
| Contains more FolateFolate | +305.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.091mg | 190% |
| Polyunsaturated fat | 23.137g | 0.38g | 152% |
| Vitamin B1 | 1.48mg | 0.217mg | 105% |
| Selenium | 53µg | 96% | |
| Vitamin B6 | 1.345mg | 0.203mg | 88% |
| Phosphorus | 660mg | 136mg | 75% |
| Manganese | 1.95mg | 0.217mg | 75% |
| Magnesium | 325mg | 20mg | 73% |
| Vitamin B12 | 0µg | 1.44µg | 60% |
| Fats | 51.46g | 14.36g | 57% |
| Folate | 227µg | 56µg | 43% |
| Monounsaturated fat | 18.528g | 5.495g | 33% |
| Fiber | 8.6g | 0.9g | 31% |
| Iron | 5.25mg | 2.88mg | 30% |
| Vitamin B3 | 8.335mg | 5.365mg | 19% |
| Zinc | 5mg | 2.87mg | 19% |
| Sodium | 9mg | 414mg | 18% |
| Vitamin B5 | 1.13mg | 0.31mg | 16% |
| Cholesterol | 0mg | 47mg | 16% |
| Calories | 584kcal | 295kcal | 14% |
| Potassium | 645mg | 226mg | 12% |
| Choline | 55.1mg | 10% | |
| Vitamin B2 | 0.355mg | 0.25mg | 8% |
| Protein | 20.78g | 17.08g | 7% |
| Fructose | 2.03g | 3% | |
| Saturated fat | 4.455g | 5.096g | 3% |
| Calcium | 78mg | 102mg | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Carbs | 20g | 24.1g | 1% |
| Net carbs | 11.4g | 23.2g | N/A |
| Sugar | 2.62g | 4.15g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.814g | N/A | |
| Tryptophan | 0.348mg | 0.206mg | 0% |
| Threonine | 0.928mg | 0.666mg | 0% |
| Isoleucine | 1.139mg | 0.716mg | 0% |
| Leucine | 1.659mg | 1.319mg | 0% |
| Lysine | 0.937mg | 1.226mg | 0% |
| Methionine | 0.494mg | 0.37mg | 0% |
| Phenylalanine | 1.169mg | 0.677mg | 0% |
| Valine | 1.315mg | 0.823mg | 0% |
| Histidine | 0.632mg | 0.505mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
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:
17.08 g
Fats:
14.36 g
Carbs:
24.1 g
Water:
42.67 g
Other:
1.79 g
| Contains more ProteinProtein | +21.7% |
| Contains more FatsFats | +258.4% |
| Contains more OtherOther | +69.3% |
| Contains more CarbsCarbs | +20.5% |
| Contains more WaterWater | +802.1% |
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
5.096 g
Monounsaturated fat:
Mono. Fat
5.495 g
Polyunsaturated fat:
Poly. Fat
0.38 g
| Contains less Sat. FatSaturated fat | -12.6% |
| Contains more Mono. FatMonounsaturated fat | +237.2% |
| Contains more Poly. FatPolyunsaturated fat | +5988.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.22 g
Glucose:
1.16 g
Fructose:
2.03 g
Lactose:
0.13 g
Maltose:
0.6 g
Galactose:
0 g
| Contains more SucroseSucrose | +1036.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Galactose
~0g
