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Sunflower seed vs Hummus - In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Hummus

  • Sunflower seed is richer than Hummus in Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Magnesium, Manganese, Vitamin B3, Folate, and Iron.
  • Daily need coverage for Copper from Sunflower seed is 141% higher.
  • Sunflower seed contains 20 times more Selenium than Hummus. Sunflower seed contains 53µg of Selenium, while Hummus contains 2.6µg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Hummus, commercial.

Infographic

Sunflower seed vs Hummus 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 +105.3%
Contains more Iron +115.2%
Contains more Magnesium +357.7%
Contains more Phosphorus +275%
Contains more Potassium +182.9%
Contains less Sodium -97.6%
Contains more Zinc +173.2%
Contains more Copper +241.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +105.3%
Contains more Iron +115.2%
Contains more Magnesium +357.7%
Contains more Phosphorus +275%
Contains more Potassium +182.9%
Contains less Sodium -97.6%
Contains more Zinc +173.2%
Contains more Copper +241.6%

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
:
0
Hummus
Contains more Vitamin A +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +722.2%
Contains more Vitamin B2 +454.7%
Contains more Vitamin B3 +1332.1%
Contains more Vitamin B5 +756.1%
Contains more Vitamin B6 +572.5%
Contains more Folate +173.5%
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 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin A +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +722.2%
Contains more Vitamin B2 +454.7%
Contains more Vitamin B3 +1332.1%
Contains more Vitamin B5 +756.1%
Contains more Vitamin B6 +572.5%
Contains more Folate +173.5%

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 Hummus
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Hummus Opinion
Net carbs 11.4g 8.29g Sunflower seed
Protein 20.78g 7.9g Sunflower seed
Fats 51.46g 9.6g Sunflower seed
Carbs 20g 14.29g Sunflower seed
Calories 584kcal 166kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Hummus
Fiber 8.6g 6g Sunflower seed
Calcium 78mg 38mg Sunflower seed
Iron 5.25mg 2.44mg Sunflower seed
Magnesium 325mg 71mg Sunflower seed
Phosphorus 660mg 176mg Sunflower seed
Potassium 645mg 228mg Sunflower seed
Sodium 9mg 379mg Sunflower seed
Zinc 5mg 1.83mg Sunflower seed
Copper 1.8mg 0.527mg Sunflower seed
Vitamin A 50IU 30IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.18mg Sunflower seed
Vitamin B2 0.355mg 0.064mg Sunflower seed
Vitamin B3 8.335mg 0.582mg Sunflower seed
Vitamin B5 1.13mg 0.132mg Sunflower seed
Vitamin B6 1.345mg 0.2mg Sunflower seed
Folate 227µg 83µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg mg Sunflower seed
Threonine 0.928mg mg Sunflower seed
Isoleucine 1.139mg mg Sunflower seed
Leucine 1.659mg mg Sunflower seed
Lysine 0.937mg mg Sunflower seed
Methionine 0.494mg mg Sunflower seed
Phenylalanine 1.169mg mg Sunflower seed
Valine 1.315mg mg Sunflower seed
Histidine 0.632mg mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 1.437g Hummus
Monounsaturated Fat 18.528g 4.039g Sunflower seed
Polyunsaturated fat 23.137g 3.613g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Hummus
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
16
Hummus
Mineral Summary Score
191
Sunflower seed
66
Hummus

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
47%
Hummus
Carbohydrates
20%
Sunflower seed
14%
Hummus
Fats
238%
Sunflower seed
44%
Hummus

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 370mg)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Hummus
Hummus is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 3.018g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 14)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.1)
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.