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  6. Sunflower seeds vs. Jerusalem artichoke

Sunflower seeds vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and jerusalem artichoke

  • Jerusalem artichoke has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, folate, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 233% more.
  • Sunflower seeds have 76 times more selenium than jerusalem artichoke. Sunflower seeds have 53µg of selenium, while jerusalem artichoke has 0.7µg.
  • Jerusalem artichoke has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Jerusalem-artichokes, raw.

Infographic

Sunflower seeds vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +1811.8%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +50.3%
Contains more IronIron +54.4%
Contains more CopperCopper +1185.7%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +746.2%
Contains more ManganeseManganese +3150%
Contains more SeleniumSelenium +7471.4%
Contains less SodiumSodium -55.6%

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +18410.5%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +541.2%
Contains more Vitamin B5Vitamin B5 +184.6%
Contains more Vitamin B6Vitamin B6 +1646.8%
Contains more FolateFolate +1646.2%
Contains more CholineCholine +83.7%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Jerusalem artichoke DV% diff.
Vitamin E 35.17mg 0.19mg 233%
Copper 1.8mg 0.14mg 184%
Polyunsaturated fat 23.137g 0.001g 154%
Vitamin B1 1.48mg 0.2mg 107%
Vitamin B6 1.345mg 0.077mg 98%
Selenium 53µg 0.7µg 95%
Phosphorus 660mg 78mg 83%
Manganese 1.95mg 0.06mg 82%
Fats 51.46g 0.01g 79%
Magnesium 325mg 17mg 73%
Folate 227µg 13µg 54%
Monounsaturated fat 18.528g 0.004g 46%
Vitamin B3 8.335mg 1.3mg 44%
Zinc 5mg 0.12mg 44%
Protein 20.78g 2g 38%
Fiber 8.6g 1.6g 28%
Calories 584kcal 73kcal 26%
Iron 5.25mg 3.4mg 23%
Vitamin B2 0.355mg 0.06mg 23%
Saturated fat 4.455g 0g 20%
Vitamin B5 1.13mg 0.397mg 15%
Potassium 645mg 429mg 6%
Calcium 78mg 14mg 6%
Choline 55.1mg 30mg 5%
Vitamin C 1.4mg 4mg 3%
Carbs 20g 17.44g 1%
Net carbs 11.4g 15.84g N/A
Sugar 2.62g 9.6g N/A
Sodium 9mg 4mg 0%
Vitamin A 3µg 1µg 0%
Vitamin K 0µg 0.1µg 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +939%
Contains more FatsFats +514500%
Contains more CarbsCarbs +14.7%
Contains more OtherOther +19.3%
Contains more WaterWater +1549.3%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +463100%
Contains more Poly. FatPolyunsaturated fat +2313600%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.