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  6. Sunflower seeds vs. Lamb

Sunflower seeds vs. Lamb — In-Depth Nutrition Comparison

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How are Sunflower seeds and Lamb different?

  • Sunflower seeds are richer in Vitamin E, Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, Phosphorus, Folate, and Selenium, while Lamb is higher in Vitamin B12.
  • Sunflower seeds covers your daily need of Vitamin E 234% more than Lamb.
  • Sunflower seeds contain 89 times more Manganese than Lamb. Sunflower seeds contain 1.95mg of Manganese, while Lamb contains 0.022mg.

Seeds, sunflower seed kernels, dried and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked types were used in this article.

Infographic

Sunflower seeds vs Lamb 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%
Lamb
Lamb
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +1313%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +108.1%
Contains more IronIron +179.3%
Contains more CopperCopper +1412.6%
Contains more ZincZinc +12.1%
Contains more PhosphorusPhosphorus +251.1%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +8763.6%
Contains more SeleniumSelenium +100.8%

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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Lamb
Lamb
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% 2.8% 3% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25021.4%
Contains more Vitamin B1Vitamin B1 +1380%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B3Vitamin B3 +25.2%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B6Vitamin B6 +934.6%
Contains more FolateFolate +1161.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +70.1%

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
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more FatsFats +145.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +269.5%
Contains more ProteinProtein +18%
Contains more WaterWater +1035.7%

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
Lamb
Lamb
0
46% 46% 8%
Saturated Fat: Sat. Fat 8.83 g
Monounsaturated Fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated Fat -49.5%
Contains more Mono. FatMonounsaturated Fat +110.1%
Contains more Poly. FatPolyunsaturated fat +1432.3%

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 Lamb
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Lamb Opinion
Calories 584kcal 294kcal Sunflower seeds
Protein 20.78g 24.52g Lamb
Fats 51.46g 20.94g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 0g Sunflower seeds
Carbs 20g 0g Sunflower seeds
Cholesterol 0mg 97mg Sunflower seeds
Vitamin D 0IU 2IU Lamb
Magnesium 325mg 23mg Sunflower seeds
Calcium 78mg 17mg Sunflower seeds
Potassium 645mg 310mg Sunflower seeds
Iron 5.25mg 1.88mg Sunflower seeds
Sugar 2.62g 0g Lamb
Fiber 8.6g 0g Sunflower seeds
Copper 1.8mg 0.119mg Sunflower seeds
Zinc 5mg 4.46mg Sunflower seeds
Phosphorus 660mg 188mg Sunflower seeds
Sodium 9mg 72mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.14mg Sunflower seeds
Vitamin D 0µg 0.1µg Lamb
Manganese 1.95mg 0.022mg Sunflower seeds
Selenium 53µg 26.4µg Sunflower seeds
Vitamin B1 1.48mg 0.1mg Sunflower seeds
Vitamin B2 0.355mg 0.25mg Sunflower seeds
Vitamin B3 8.335mg 6.66mg Sunflower seeds
Vitamin B5 1.13mg 0.66mg Sunflower seeds
Vitamin B6 1.345mg 0.13mg Sunflower seeds
Vitamin B12 0µg 2.55µg Lamb
Vitamin K 0µg 4.6µg Lamb
Folate 227µg 18µg Sunflower seeds
Choline 55.1mg 93.7mg Lamb
Saturated Fat 4.455g 8.83g Sunflower seeds
Monounsaturated Fat 18.528g 8.82g Sunflower seeds
Polyunsaturated fat 23.137g 1.51g Sunflower seeds
Tryptophan 0.348mg 0.287mg Sunflower seeds
Threonine 0.928mg 1.05mg Lamb
Isoleucine 1.139mg 1.183mg Lamb
Leucine 1.659mg 1.908mg Lamb
Lysine 0.937mg 2.166mg Lamb
Methionine 0.494mg 0.629mg Lamb
Phenylalanine 1.169mg 0.998mg Sunflower seeds
Valine 1.315mg 1.323mg Lamb
Histidine 0.632mg 0.777mg Lamb
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Lamb
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
52%
Lamb
Minerals Daily Need Coverage Score
207%
Sunflower seeds
52%
Lamb

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 4.375g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.7)
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 Sugar?
Lamb
Lamb is lower in Sugar (difference - 2.62g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 20)

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.