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  6. Sunflower seeds vs. Juice

Sunflower seeds vs. Juice — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and juice?

  • Juice has less vitamin E, copper, selenium, phosphorus, vitamin B1, manganese, magnesium, vitamin B6, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Sunflower seeds have a lower glycemic index than juice.

We used Seeds, sunflower seed kernels, dried and Beverages, Orange juice drink types in this comparison.

Infographic

Sunflower seeds vs Juice 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%
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +10733.3%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +1435.7%
Contains more IronIron +4672.7%
Contains more CopperCopper +9900%
Contains more ZincZinc +24900%
Contains more PhosphorusPhosphorus +16400%
Contains more ManganeseManganese +27757.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -77.8%

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%
Juice
Juice
2
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +175750%
Contains more Vitamin B1Vitamin B1 +289.5%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +1783.3%
Contains more Vitamin B6Vitamin B6 +169%
Contains more FolateFolate +5575%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +971.4%
Contains more Vitamin B2Vitamin B2 +21.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Juice DV% diff.
Vitamin E 35.17mg 0.02mg 234%
Copper 1.8mg 0.018mg 198%
Polyunsaturated fat 23.137g 0.01g 154%
Selenium 53µg 0µg 96%
Phosphorus 660mg 4mg 94%
Vitamin B1 1.48mg 0.38mg 92%
Manganese 1.95mg 0.007mg 84%
Fats 51.46g 0g 79%
Magnesium 325mg 3mg 77%
Vitamin B6 1.345mg 0.5mg 65%
Iron 5.25mg 0.11mg 64%
Folate 227µg 4µg 56%
Monounsaturated fat 18.528g 0.01g 46%
Zinc 5mg 0.02mg 45%
Protein 20.78g 0.2g 41%
Fiber 8.6g 0.2g 34%
Calories 584kcal 54kcal 27%
Vitamin B5 1.13mg 0.06mg 21%
Vitamin B3 8.335mg 5mg 21%
Saturated fat 4.455g 0g 20%
Potassium 645mg 42mg 18%
Vitamin C 1.4mg 15mg 15%
Choline 55.1mg 10%
Calcium 78mg 2mg 8%
Vitamin B2 0.355mg 0.43mg 6%
Carbs 20g 13.41g 2%
Net carbs 11.4g 13.21g N/A
Sugar 2.62g 9.36g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 2µg 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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +10290%
Contains more FatsFats +∞%
Contains more CarbsCarbs +49.1%
Contains more OtherOther +1494.7%
Contains more WaterWater +1722.4%

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
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +185180%
Contains more Poly. FatPolyunsaturated fat +231270%
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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.