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  6. Sunflower seeds vs. Ladyfinger

Sunflower seeds vs. Ladyfinger — In-Depth Nutrition Comparison

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How are sunflower seeds and ladyfinger different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, magnesium, manganese, phosphorus, vitamin B3, folate, and zinc than ladyfinger.
  • Daily need coverage for copper for sunflower seeds is 189% higher.
  • Sunflower seeds contain 27 times more magnesium than ladyfinger. While sunflower seeds contain 325mg of magnesium, ladyfinger contains only 12mg.

Seeds, sunflower seed kernels, dried and Cookies, ladyfingers, without lemon juice and rind are the varieties used in this article.

Infographic

Sunflower seeds vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +66%
Contains more PotassiumPotassium +470.8%
Contains more IronIron +46.6%
Contains more CopperCopper +1794.7%
Contains more ZincZinc +338.6%
Contains more PhosphorusPhosphorus +281.5%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +712.5%
Contains more SeleniumSelenium +∞%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +421.1%
Contains more Vitamin B3Vitamin B3 +296.2%
Contains more Vitamin B6Vitamin B6 +1002.5%
Contains more FolateFolate +194.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +5466.7%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.116mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Ladyfinger DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.095mg 189%
Polyunsaturated fat 23.137g 1.423g 145%
Vitamin B1 1.48mg 0.284mg 100%
Selenium 53µg 96%
Vitamin B6 1.345mg 0.122mg 94%
Magnesium 325mg 12mg 75%
Cholesterol 0mg 221mg 74%
Manganese 1.95mg 0.24mg 74%
Phosphorus 660mg 173mg 70%
Fats 51.46g 9.1g 65%
Vitamin B3 8.335mg 2.104mg 39%
Folate 227µg 77µg 38%
Monounsaturated fat 18.528g 3.745g 37%
Zinc 5mg 1.14mg 35%
Vitamin B12 0µg 0.75µg 31%
Fiber 8.6g 1g 30%
Iron 5.25mg 3.58mg 21%
Protein 20.78g 10.6g 20%
Vitamin A 3µg 167µg 18%
Potassium 645mg 113mg 16%
Carbs 20g 59.7g 13%
Calories 584kcal 363kcal 11%
Choline 55.1mg 10%
Saturated fat 4.455g 3.022g 7%
Vitamin B2 0.355mg 0.428mg 6%
Sodium 9mg 147mg 6%
Calcium 78mg 47mg 3%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 58.7g N/A
Sugar 2.62g N/A
Vitamin B5 1.13mg 1.116mg 0%
Tryptophan 0.348mg 0.133mg 0%
Threonine 0.928mg 0.467mg 0%
Isoleucine 1.139mg 0.516mg 0%
Leucine 1.659mg 0.861mg 0%
Lysine 0.937mg 0.679mg 0%
Methionine 0.494mg 0.268mg 0%
Phenylalanine 1.169mg 0.511mg 0%
Valine 1.315mg 0.579mg 0%
Histidine 0.632mg 0.248mg 0%
Omega-3 - EPA 0.014g 0.004g N/A
Omega-3 - DHA 0g 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +96%
Contains more FatsFats +465.5%
Contains more OtherOther +175.5%
Contains more CarbsCarbs +198.5%
Contains more WaterWater +312.3%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Mono. FatMonounsaturated fat +394.7%
Contains more Poly. FatPolyunsaturated fat +1525.9%
Contains less Sat. FatSaturated fat -32.2%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.