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Sunflower seeds vs. Hoisin sauce — In-Depth Nutrition Comparison

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Differences between sunflower seeds and hoisin sauce

  • Hoisin sauce contains less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, and iron than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 233% higher.
  • Hoisin sauce contains 370 times less vitamin B1 than sunflower seeds. Sunflower seeds contain 1.48mg of vitamin B1, while hoisin sauce contains 0.004mg.
  • The amount of sodium in sunflower seeds is lower.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Sauce, hoisin, ready-to-serve.

Infographic

Sunflower seeds vs Hoisin sauce 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" 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 17% 9.6% 11% 38% 43% 8.7% 16% 211% 33% 9.8%
Contains more MagnesiumMagnesium +1254.2%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +442%
Contains more IronIron +419.8%
Contains more CopperCopper +1306.3%
Contains more ZincZinc +1462.5%
Contains more PhosphorusPhosphorus +1636.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +667.7%
Contains more SeleniumSelenium +2844.4%

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.
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 1.3% 0% 5.6% 0% 1% 50% 22% 4.1% 14% 0% 1.3% 17% 4.4%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12460.7%
Contains more Vitamin B1Vitamin B1 +36900%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +612.4%
Contains more Vitamin B5Vitamin B5 +1561.8%
Contains more Vitamin B6Vitamin B6 +2069.4%
Contains more FolateFolate +887%
Contains more CholineCholine +588.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 3% 44% 44% 5%
Protein: 3.31 g
Fats: 3.39 g
Carbs: 44.08 g
Water: 44.23 g
Other: 4.99 g
Contains more ProteinProtein +527.8%
Contains more FatsFats +1418%
Contains more CarbsCarbs +120.4%
Contains more WaterWater +835.1%
Contains more OtherOther +64.7%

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
18% 30% 53%
Saturated fat: Sat. Fat 0.568 g
Monounsaturated fat: Mono. Fat 0.963 g
Polyunsaturated fat: Poly. Fat 1.698 g
Contains more Mono. FatMonounsaturated fat +1824%
Contains more Poly. FatPolyunsaturated fat +1262.6%
Contains less Sat. FatSaturated fat -87.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Hoisin sauce
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Hoisin sauce DV% diff.
Vitamin E 35.17mg 0.28mg 233%
Copper 1.8mg 0.128mg 186%
Polyunsaturated fat 23.137g 1.698g 143%
Vitamin B1 1.48mg 0.004mg 123%
Vitamin B6 1.345mg 0.062mg 99%
Selenium 53µg 1.8µg 93%
Phosphorus 660mg 38mg 89%
Manganese 1.95mg 0.254mg 74%
Fats 51.46g 3.39g 74%
Magnesium 325mg 24mg 72%
Sodium 9mg 1615mg 70%
Iron 5.25mg 1.01mg 53%
Folate 227µg 23µg 51%
Vitamin B3 8.335mg 1.17mg 45%
Monounsaturated fat 18.528g 0.963g 44%
Zinc 5mg 0.32mg 43%
Protein 20.78g 3.31g 35%
Fiber 8.6g 2.8g 23%
Vitamin B5 1.13mg 0.068mg 21%
Saturated fat 4.455g 0.568g 18%
Calories 584kcal 220kcal 18%
Potassium 645mg 119mg 15%
Vitamin B2 0.355mg 0.217mg 11%
Choline 55.1mg 8mg 9%
Carbs 20g 44.08g 8%
Calcium 78mg 32mg 5%
Vitamin C 1.4mg 0.4mg 1%
Cholesterol 0mg 3mg 1%
Net carbs 11.4g 41.28g N/A
Sugar 2.62g 27.26g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.5µg 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?

ok
ok
is better in case of low diet
Sunflower seeds Hoisin sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Sunflower seeds
9%
Hoisin sauce
Minerals Daily Need Coverage Score
207%
Sunflower seeds
40%
Hoisin sauce

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 24.64g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 1606mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Hoisin sauce
Hoisin sauce is lower in Saturated fat (difference - 3.887g)
Which food is lower in glycemic index?
Hoisin sauce
Hoisin sauce is lower in glycemic index (difference - 20)
Which food is cheaper?
Hoisin sauce
Hoisin sauce is cheaper (difference - $1.6)

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. Hoisin sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172886/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.