Sunflower seeds vs. Hot and sour soup — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and hot and sour soup?
- Sunflower seeds are richer than hot and sour soup in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
- Sunflower seeds' daily need coverage for vitamin E is 232% more.
- Sunflower seeds have 133 times more selenium than hot and sour soup. While sunflower seeds have 53µg of selenium, hot, and sour soup has only 0.4µg.
We used Seeds, sunflower seed kernels, dried and Soup, hot, and sour, Chinese restaurant types in this article.
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.
| Contains more MagnesiumMagnesium | +3511.1% |
| Contains more CalciumCalcium | +310.5% |
| Contains more PotassiumPotassium | +1072.7% |
| Contains more IronIron | +720.3% |
| Contains more CopperCopper | +6823.1% |
| Contains more ZincZinc | +2172.7% |
| Contains more PhosphorusPhosphorus | +1962.5% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +2194.1% |
| Contains more SeleniumSelenium | +13150% |
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 EVitamin E | +8917.9% |
| Contains more Vitamin B1Vitamin B1 | +5592.3% |
| Contains more Vitamin B2Vitamin B2 | +1045.2% |
| Contains more Vitamin B3Vitamin B3 | +1544% |
| Contains more Vitamin B5Vitamin B5 | +397.8% |
| Contains more Vitamin B6Vitamin B6 | +2001.6% |
| Contains more FolateFolate | +2737.5% |
| Contains more CholineCholine | +38.1% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.39mg | 232% |
| Copper | 1.8mg | 0.026mg | 197% |
| Polyunsaturated fat | 23.137g | 0.311g | 152% |
| Vitamin B1 | 1.48mg | 0.026mg | 121% |
| Vitamin B6 | 1.345mg | 0.064mg | 99% |
| Selenium | 53µg | 0.4µg | 96% |
| Phosphorus | 660mg | 32mg | 90% |
| Manganese | 1.95mg | 0.085mg | 81% |
| Fats | 51.46g | 1.21g | 77% |
| Magnesium | 325mg | 9mg | 75% |
| Iron | 5.25mg | 0.64mg | 58% |
| Folate | 227µg | 8µg | 55% |
| Vitamin B3 | 8.335mg | 0.507mg | 49% |
| Monounsaturated fat | 18.528g | 0.288g | 46% |
| Zinc | 5mg | 0.22mg | 43% |
| Protein | 20.78g | 2.58g | 36% |
| Fiber | 8.6g | 0.5g | 32% |
| Calories | 584kcal | 39kcal | 27% |
| Vitamin B2 | 0.355mg | 0.031mg | 25% |
| Saturated fat | 4.455g | 0.229g | 19% |
| Vitamin B5 | 1.13mg | 0.227mg | 18% |
| Potassium | 645mg | 55mg | 17% |
| Sodium | 9mg | 376mg | 16% |
| Lysine | 0.937mg | 153mg | 7% |
| Cholesterol | 0mg | 21mg | 7% |
| Calcium | 78mg | 19mg | 6% |
| Carbs | 20g | 4.35g | 5% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Choline | 55.1mg | 39.9mg | 3% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Starch | 2.43g | 1% | |
| Vitamin K | 0µg | 1.1µg | 1% |
| Vitamin A | 3µg | 9µg | 1% |
| Net carbs | 11.4g | 3.85g | N/A |
| Sugar | 2.62g | 0.42g | N/A |
| Tryptophan | 0.348mg | 0.019mg | 0% |
| Threonine | 0.928mg | 0.111mg | 0% |
| Isoleucine | 1.139mg | 0.08mg | 0% |
| Leucine | 1.659mg | 0.151mg | 0% |
| Methionine | 0.494mg | 0.039mg | 0% |
| Phenylalanine | 1.169mg | 0.085mg | 0% |
| Valine | 1.315mg | 0.092mg | 0% |
| Histidine | 0.632mg | 0.058mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
| Omega-3 - ALA | 0.03g | N/A | |
| Omega-6 - Linoleic acid | 0.273g | 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:
2.58 g
Fats:
1.21 g
Carbs:
4.35 g
Water:
90.65 g
Other:
1.21 g
| Contains more ProteinProtein | +705.4% |
| Contains more FatsFats | +4152.9% |
| Contains more CarbsCarbs | +359.8% |
| Contains more OtherOther | +150.4% |
| Contains more WaterWater | +1816.5% |
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
0.229 g
Monounsaturated fat:
Mono. Fat
0.288 g
Polyunsaturated fat:
Poly. Fat
0.311 g
| Contains more Mono. FatMonounsaturated fat | +6333.3% |
| Contains more Poly. FatPolyunsaturated fat | +7339.5% |
| Contains less Sat. FatSaturated fat | -94.9% |
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:
2.43 g
Sucrose:
0.4 g
Glucose:
0.03 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +525% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
