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  6. Sunflower seeds vs. Leek

Sunflower seeds vs. Leek — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and leek

  • Leek has less vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, magnesium, manganese, vitamin B3, and zinc.
  • Sunflower seeds' daily need coverage for vitamin E is 228% more.
  • Sunflower seeds have 53 times more selenium than leek. Sunflower seeds have 53µg of selenium, while leek has 1µg.
  • Leek has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Sunflower seeds vs Leek 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%
Leek
Leek
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +1060.7%
Contains more CalciumCalcium +32.2%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +150%
Contains more CopperCopper +1400%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +1785.7%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +305.4%
Contains more SeleniumSelenium +5200%

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%
Leek
Leek
3
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin EVitamin E +3722.8%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +1083.3%
Contains more Vitamin B3Vitamin B3 +1983.8%
Contains more Vitamin B5Vitamin B5 +707.1%
Contains more Vitamin B6Vitamin B6 +477.3%
Contains more FolateFolate +254.7%
Contains more CholineCholine +480%
Contains more Vitamin CVitamin C +757.1%
Contains more Vitamin AVitamin A +2666.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Leek DV% diff.
Vitamin E 35.17mg 0.92mg 228%
Copper 1.8mg 0.12mg 187%
Polyunsaturated fat 23.137g 0.166g 153%
Vitamin B1 1.48mg 0.06mg 118%
Selenium 53µg 1µg 95%
Phosphorus 660mg 35mg 89%
Vitamin B6 1.345mg 0.233mg 86%
Fats 51.46g 0.3g 79%
Magnesium 325mg 28mg 71%
Manganese 1.95mg 0.481mg 64%
Vitamin B3 8.335mg 0.4mg 50%
Monounsaturated fat 18.528g 0.004g 46%
Zinc 5mg 0.12mg 44%
Folate 227µg 64µg 41%
Vitamin K 0µg 47µg 39%
Protein 20.78g 1.5g 39%
Iron 5.25mg 2.1mg 39%
Fiber 8.6g 1.8g 27%
Calories 584kcal 61kcal 26%
Vitamin B2 0.355mg 0.03mg 25%
Saturated fat 4.455g 0.04g 20%
Vitamin B5 1.13mg 0.14mg 20%
Potassium 645mg 180mg 14%
Vitamin C 1.4mg 12mg 12%
Vitamin A 3µg 83µg 9%
Choline 55.1mg 9.5mg 8%
Calcium 78mg 59mg 2%
Carbs 20g 14.15g 2%
Net carbs 11.4g 12.35g N/A
Sugar 2.62g 3.9g N/A
Sodium 9mg 20mg 0%
Tryptophan 0.348mg 0.012mg 0%
Threonine 0.928mg 0.063mg 0%
Isoleucine 1.139mg 0.052mg 0%
Leucine 1.659mg 0.096mg 0%
Lysine 0.937mg 0.078mg 0%
Methionine 0.494mg 0.018mg 0%
Phenylalanine 1.169mg 0.055mg 0%
Valine 1.315mg 0.056mg 0%
Histidine 0.632mg 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1285.3%
Contains more FatsFats +17053.3%
Contains more CarbsCarbs +41.3%
Contains more OtherOther +188.6%
Contains more WaterWater +1654.8%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +463100%
Contains more Poly. FatPolyunsaturated fat +13838%
Contains less Sat. FatSaturated fat -99.1%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.