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

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Summary of differences between sunflower seeds and fruit preserves

  • Fruit preserves have less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than fruit preserves.
  • Sunflower seeds have 93 times more vitamin B1 than fruit preserves. While sunflower seeds have 1.48mg of vitamin B1, fruit preserves have only 0.016mg.
  • The glycemic index of fruit preserves is higher.

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

Infographic

Sunflower seeds vs Fruit preserves 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.
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +8025%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +737.7%
Contains more IronIron +971.4%
Contains more CopperCopper +1700%
Contains more ZincZinc +8233.3%
Contains more PhosphorusPhosphorus +3373.7%
Contains less SodiumSodium -71.9%
Contains more ManganeseManganese +4775%
Contains more SeleniumSelenium +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.
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +29208.3%
Contains more Vitamin B1Vitamin B1 +9150%
Contains more Vitamin B2Vitamin B2 +367.1%
Contains more Vitamin B3Vitamin B3 +23052.8%
Contains more Vitamin B5Vitamin B5 +5550%
Contains more Vitamin B6Vitamin B6 +6625%
Contains more FolateFolate +1963.6%
Contains more CholineCholine +440.2%
Contains more Vitamin CVitamin C +528.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +5516.2%
Contains more FatsFats +73414.3%
Contains more OtherOther +1217.4%
Contains more CarbsCarbs +244.3%
Contains more WaterWater +544.2%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +48657.9%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated 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 seeds 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 seeds Fruit preserves DV% diff.
Vitamin E 35.17mg 0.12mg 234%
Copper 1.8mg 0.1mg 189%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0.016mg 122%
Vitamin B6 1.345mg 0.02mg 102%
Selenium 53µg 2µg 93%
Phosphorus 660mg 19mg 92%
Manganese 1.95mg 0.04mg 83%
Fats 51.46g 0.07g 79%
Magnesium 325mg 4mg 76%
Iron 5.25mg 0.49mg 60%
Folate 227µg 11µg 54%
Vitamin B3 8.335mg 0.036mg 52%
Monounsaturated fat 18.528g 0.038g 46%
Zinc 5mg 0.06mg 45%
Protein 20.78g 0.37g 41%
Fiber 8.6g 1.1g 30%
Vitamin B5 1.13mg 0.02mg 22%
Vitamin B2 0.355mg 0.076mg 21%
Saturated fat 4.455g 0.01g 20%
Potassium 645mg 77mg 17%
Carbs 20g 68.86g 16%
Calories 584kcal 278kcal 15%
Vitamin C 1.4mg 8.8mg 8%
Choline 55.1mg 10.2mg 8%
Calcium 78mg 20mg 6%
Sodium 9mg 32mg 1%
Net carbs 11.4g 67.76g N/A
Sugar 2.62g 48.5g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.008mg 0%
Threonine 0.928mg 0.023mg 0%
Isoleucine 1.139mg 0.017mg 0%
Leucine 1.659mg 0.037mg 0%
Lysine 0.937mg 0.03mg 0%
Methionine 0.494mg 0.001mg 0%
Phenylalanine 1.169mg 0.021mg 0%
Valine 1.315mg 0.021mg 0%
Histidine 0.632mg 0.014mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Fruit preserves
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
6%
Fruit preserves
Minerals Daily Need Coverage Score
207%
Sunflower seeds
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 45.88g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 seeds - 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.