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  6. Sunflower seeds vs. Honey

Sunflower seeds vs. Honey — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and honey

  • Honey has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Honey has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Honey.

Infographic

Sunflower seeds vs Honey 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%
Honey
Honey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +16150%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +1140.4%
Contains more IronIron +1150%
Contains more CopperCopper +4900%
Contains more ZincZinc +2172.7%
Contains more PhosphorusPhosphorus +16400%
Contains more ManganeseManganese +2337.5%
Contains more SeleniumSelenium +6525%
Contains less SodiumSodium -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" 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%
Honey
Honey
0
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +834.2%
Contains more Vitamin B3Vitamin B3 +6788.4%
Contains more Vitamin B5Vitamin B5 +1561.8%
Contains more Vitamin B6Vitamin B6 +5504.2%
Contains more FolateFolate +11250%
Contains more CholineCholine +2404.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Honey DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.036mg 196%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0mg 123%
Vitamin B6 1.345mg 0.024mg 102%
Selenium 53µg 0.8µg 95%
Phosphorus 660mg 4mg 94%
Manganese 1.95mg 0.08mg 81%
Fats 51.46g 0g 79%
Magnesium 325mg 2mg 77%
Iron 5.25mg 0.42mg 60%
Folate 227µg 2µg 56%
Vitamin B3 8.335mg 0.121mg 51%
Fructose 40.94g 51%
Monounsaturated fat 18.528g 0g 46%
Zinc 5mg 0.22mg 43%
Protein 20.78g 0.3g 41%
Fiber 8.6g 0.2g 34%
Vitamin B2 0.355mg 0.038mg 24%
Vitamin B5 1.13mg 0.068mg 21%
Carbs 20g 82.4g 21%
Saturated fat 4.455g 0g 20%
Potassium 645mg 52mg 17%
Calories 584kcal 304kcal 14%
Choline 55.1mg 2.2mg 10%
Calcium 78mg 6mg 7%
Vitamin C 1.4mg 0.5mg 1%
Net carbs 11.4g 82.2g N/A
Sugar 2.62g 82.12g N/A
Sodium 9mg 4mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.004mg 0%
Threonine 0.928mg 0.004mg 0%
Isoleucine 1.139mg 0.008mg 0%
Leucine 1.659mg 0.01mg 0%
Lysine 0.937mg 0.008mg 0%
Methionine 0.494mg 0.001mg 0%
Phenylalanine 1.169mg 0.011mg 0%
Valine 1.315mg 0.009mg 0%
Histidine 0.632mg 0.001mg 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
Honey
Honey
2
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +6826.7%
Contains more FatsFats +∞%
Contains more OtherOther +1415%
Contains more CarbsCarbs +312%
Contains more WaterWater +261.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Honey
Honey
4
44% 50% 2% 4%
Starch: 0 g
Sucrose: 0.89 g
Glucose: 35.75 g
Fructose: 40.94 g
Lactose: 0 g
Maltose: 1.44 g
Galactose: 3.1 g
Contains more SucroseSucrose +180.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g

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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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.