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  6. Sunflower seed vs. Fruit preserves

Sunflower seed vs. Fruit preserves — In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Fruit preserves

  • Fruit preserves have less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate than Sunflower seed.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Fruit preserves.
  • Sunflower seed has 93 times more Vitamin B1 than Fruit preserves. While Sunflower seed has 1.48mg of Vitamin B1, Fruit preserves have only 0.016mg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Jams and preserves.

Infographic

Sunflower seed vs Fruit preserves 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.
Sunflower seed
Sunflower seed
10
:
0
Fruit preserves
Fruit preserves
Contains more Calcium +290%
Contains more Iron +971.4%
Contains more Magnesium +8025%
Contains more Phosphorus +3373.7%
Contains more Potassium +737.7%
Contains less Sodium -71.9%
Contains more Zinc +8233.3%
Contains more Copper +1700%
Contains more Manganese +4775%
Contains more Selenium +2550%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Fruit preserves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 19% 3% 9% 7% 5% 2% 34% 6% 11%
Contains more Calcium +290%
Contains more Iron +971.4%
Contains more Magnesium +8025%
Contains more Phosphorus +3373.7%
Contains more Potassium +737.7%
Contains less Sodium -71.9%
Contains more Zinc +8233.3%
Contains more Copper +1700%
Contains more Manganese +4775%
Contains more Selenium +2550%

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.
Sunflower seed
Sunflower seed
8
:
1
Fruit preserves
Fruit preserves
Contains more Vitamin A +∞%
Contains more Vitamin E +29208.3%
Contains more Vitamin B1 +9150%
Contains more Vitamin B2 +367.1%
Contains more Vitamin B3 +23052.8%
Contains more Vitamin B5 +5550%
Contains more Vitamin B6 +6625%
Contains more Folate +1963.6%
Contains more Vitamin C +528.6%
Sunflower seed
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%
Fruit preserves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 30% 4% 18% 1% 2% 5% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +29208.3%
Contains more Vitamin B1 +9150%
Contains more Vitamin B2 +367.1%
Contains more Vitamin B3 +23052.8%
Contains more Vitamin B5 +5550%
Contains more Vitamin B6 +6625%
Contains more Folate +1963.6%
Contains more Vitamin C +528.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Fruit preserves
Fruit preserves
Contains more Protein +5516.2%
Contains more Fats +73414.3%
Contains more Other +1217.4%
Contains more Carbs +244.3%
Contains more Water +544.2%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Fruit preserves
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more Protein +5516.2%
Contains more Fats +73414.3%
Contains more Other +1217.4%
Contains more Carbs +244.3%
Contains more Water +544.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Fruit preserves
Fruit preserves
Contains more Monounsaturated Fat +48657.9%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -99.8%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Fruit preserves
21% 79%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.038 g
Polyunsaturated fat: 0 g
Contains more Monounsaturated Fat +48657.9%
Contains more Polyunsaturated fat +∞%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Fruit preserves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Fruit preserves Opinion
Net carbs 11.4g 67.76g Fruit preserves
Protein 20.78g 0.37g Sunflower seed
Fats 51.46g 0.07g Sunflower seed
Carbs 20g 68.86g Fruit preserves
Calories 584kcal 278kcal Sunflower seed
Sugar 2.62g 48.5g Sunflower seed
Fiber 8.6g 1.1g Sunflower seed
Calcium 78mg 20mg Sunflower seed
Iron 5.25mg 0.49mg Sunflower seed
Magnesium 325mg 4mg Sunflower seed
Phosphorus 660mg 19mg Sunflower seed
Potassium 645mg 77mg Sunflower seed
Sodium 9mg 32mg Sunflower seed
Zinc 5mg 0.06mg Sunflower seed
Copper 1.8mg 0.1mg Sunflower seed
Manganese 1.95mg 0.04mg Sunflower seed
Selenium 53µg 2µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.12mg Sunflower seed
Vitamin C 1.4mg 8.8mg Fruit preserves
Vitamin B1 1.48mg 0.016mg Sunflower seed
Vitamin B2 0.355mg 0.076mg Sunflower seed
Vitamin B3 8.335mg 0.036mg Sunflower seed
Vitamin B5 1.13mg 0.02mg Sunflower seed
Vitamin B6 1.345mg 0.02mg Sunflower seed
Folate 227µg 11µg Sunflower seed
Tryptophan 0.348mg 0.008mg Sunflower seed
Threonine 0.928mg 0.023mg Sunflower seed
Isoleucine 1.139mg 0.017mg Sunflower seed
Leucine 1.659mg 0.037mg Sunflower seed
Lysine 0.937mg 0.03mg Sunflower seed
Methionine 0.494mg 0.001mg Sunflower seed
Phenylalanine 1.169mg 0.021mg Sunflower seed
Valine 1.315mg 0.021mg Sunflower seed
Histidine 0.632mg 0.014mg Sunflower seed
Saturated Fat 4.455g 0.01g Fruit preserves
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.038g Sunflower seed
Polyunsaturated fat 23.137g 0g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Fruit preserves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
6%
Fruit preserves
Minerals Daily Need Coverage Score
207%
Sunflower seed
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 45.88g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Fruit preserves
Fruit preserves is lower in Saturated Fat (difference - 4.445g)
Which food is cheaper?
Fruit preserves
Fruit preserves is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.