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  6. Sunflower seeds vs. Italian sausage raw

Sunflower seeds vs. Italian sausage raw — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and italian sausage raw

  • Sunflower seeds have more copper, manganese, vitamin B6, vitamin B1, magnesium, phosphorus, folate, selenium, and iron; however, italian sausage raw has more vitamin B12.
  • Sunflower seeds' daily need coverage for copper is 191% more.
  • Sunflower seeds have 34 times more manganese than italian sausage raw. Sunflower seeds have 1.95mg of manganese, while italian sausage raw has 0.058mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Sausage, Italian, pork, raw.

Infographic

Sunflower seeds vs Italian sausage raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 5.4% 22% 44% 27% 49% 61% 95% 7.6% 135%
Contains more MagnesiumMagnesium +2221.4%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +154.9%
Contains more IronIron +344.9%
Contains more CopperCopper +2150%
Contains more ZincZinc +179.3%
Contains more PhosphorusPhosphorus +364.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +3262.1%
Contains more SeleniumSelenium +113.7%

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 6.7% 0% 0% 0% 142% 39% 61% 31% 69% 114% 0% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +160.6%
Contains more Vitamin B2Vitamin B2 +111.3%
Contains more Vitamin B3Vitamin B3 +156.5%
Contains more Vitamin B5Vitamin B5 +121.6%
Contains more Vitamin B6Vitamin B6 +348.3%
Contains more FolateFolate +2737.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Italian sausage raw DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.08mg 191%
Polyunsaturated fat 23.137g 4.03g 127%
Manganese 1.95mg 0.058mg 82%
Vitamin B6 1.345mg 0.3mg 80%
Vitamin B1 1.48mg 0.568mg 76%
Magnesium 325mg 14mg 74%
Phosphorus 660mg 142mg 74%
Folate 227µg 8µg 55%
Selenium 53µg 24.8µg 51%
Iron 5.25mg 1.18mg 51%
Vitamin B12 0µg 0.91µg 38%
Fiber 8.6g 0g 34%
Vitamin B3 8.335mg 3.25mg 32%
Saturated fat 4.455g 11.27g 31%
Sodium 9mg 731mg 31%
Fats 51.46g 31.33g 31%
Zinc 5mg 1.79mg 29%
Cholesterol 0mg 76mg 25%
Vitamin B2 0.355mg 0.168mg 14%
Protein 20.78g 14.25g 13%
Vitamin B5 1.13mg 0.51mg 12%
Calories 584kcal 346kcal 12%
Potassium 645mg 253mg 12%
Choline 55.1mg 10%
Monounsaturated fat 18.528g 14.34g 10%
Calcium 78mg 18mg 6%
Carbs 20g 0.65g 6%
Vitamin C 1.4mg 2mg 1%
Net carbs 11.4g 0.65g N/A
Sugar 2.62g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.114mg 0%
Threonine 0.928mg 0.563mg 0%
Isoleucine 1.139mg 0.52mg 0%
Leucine 1.659mg 0.956mg 0%
Lysine 0.937mg 1.083mg 0%
Methionine 0.494mg 0.346mg 0%
Phenylalanine 1.169mg 0.477mg 0%
Valine 1.315mg 0.572mg 0%
Histidine 0.632mg 0.411mg 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
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 g
Contains more ProteinProtein +45.8%
Contains more FatsFats +64.3%
Contains more CarbsCarbs +2976.9%
Contains more OtherOther +12.6%
Contains more WaterWater +979.9%

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
38% 48% 14%
Saturated fat: Sat. Fat 11.27 g
Monounsaturated fat: Mono. Fat 14.34 g
Polyunsaturated fat: Poly. Fat 4.03 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +29.2%
Contains more Poly. FatPolyunsaturated fat +474.1%

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. Italian sausage raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/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.