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  6. Sunflower seeds vs. Jerky

Sunflower seeds vs. Jerky — In-Depth Nutrition Comparison

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How are sunflower seeds and jerky different?

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, manganese, selenium, magnesium, and vitamin B3, while jerky is higher in vitamin B12.
  • Sunflower seeds cover your daily need for vitamin E, 231% more than jerky.
  • Sunflower seeds contain 18 times more manganese than jerky. Sunflower seeds contain 1.95mg of manganese, while jerky contains 0.111mg.
  • Sunflower seeds are lower in sodium.
  • Sunflower seeds have a higher glycemic index (20) than jerky (0).

Seeds, sunflower seed kernels, dried and Snacks, beef jerky, chopped, and formed types were used in this article.

Infographic

Sunflower seeds vs Jerky 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%
Jerky
Jerky
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more MagnesiumMagnesium +537.3%
Contains more CalciumCalcium +290%
Contains more CopperCopper +693%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1656.8%
Contains more SeleniumSelenium +395.3%
Contains more ZincZinc +62.2%
~equal in Potassium ~597mg
~equal in Iron ~5.42mg

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%
Jerky
Jerky
4
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 0% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7077.6%
Contains more Vitamin B1Vitamin B1 +861%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +381.2%
Contains more Vitamin B5Vitamin B5 +593.3%
Contains more Vitamin B6Vitamin B6 +651.4%
Contains more FolateFolate +69.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +98%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Jerky DV% diff.
Vitamin E 35.17mg 0.49mg 231%
Copper 1.8mg 0.227mg 175%
Polyunsaturated fat 23.137g 1.011g 148%
Vitamin B1 1.48mg 0.154mg 111%
Vitamin B6 1.345mg 0.179mg 90%
Sodium 9mg 2081mg 90%
Manganese 1.95mg 0.111mg 80%
Selenium 53µg 10.7µg 77%
Magnesium 325mg 51mg 65%
Vitamin B12 0µg 0.99µg 41%
Vitamin B3 8.335mg 1.732mg 41%
Fats 51.46g 25.6g 40%
Phosphorus 660mg 407mg 36%
Saturated fat 4.455g 10.85g 29%
Zinc 5mg 8.11mg 28%
Fiber 8.6g 1.8g 27%
Protein 20.78g 33.2g 25%
Folate 227µg 134µg 23%
Vitamin B5 1.13mg 0.163mg 19%
Monounsaturated fat 18.528g 11.305g 18%
Cholesterol 0mg 48mg 16%
Vitamin B2 0.355mg 0.142mg 16%
Choline 55.1mg 109.1mg 10%
Calories 584kcal 410kcal 9%
Calcium 78mg 20mg 6%
Carbs 20g 11g 3%
Vitamin D 0µg 0.3µg 2%
Vitamin K 0µg 2.3µg 2%
Vitamin C 1.4mg 0mg 2%
Iron 5.25mg 5.42mg 2%
Potassium 645mg 597mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 11.4g 9.2g N/A
Sugar 2.62g 9g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 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
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more FatsFats +101%
Contains more CarbsCarbs +81.8%
Contains more ProteinProtein +59.8%
Contains more WaterWater +393.9%
Contains more OtherOther +125.7%

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
Jerky
Jerky
0
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Mono. FatMonounsaturated fat +63.9%
Contains more Poly. FatPolyunsaturated fat +2188.5%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.