Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Lemonade

Sunflower seeds vs. Lemonade — In-Depth Nutrition Comparison

Compare

How are sunflower seeds and lemonade different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than lemonade.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds contain 530 times more selenium than lemonade. While sunflower seeds contain 53µg of selenium, lemonade contains only 0.1µg.
  • Sunflower seeds have a lower glycemic index (20) than lemonade (54).

Seeds, sunflower seed kernels, dried and Lemonade, frozen concentrate, white, prepared with water are the varieties used in this article.

Infographic

Sunflower seeds vs Lemonade 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.2% 1.3% 6% 7% 0.55% 0.86% 0.52% 0.65% 0.55%
Contains more MagnesiumMagnesium +16150%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +4200%
Contains more IronIron +3181.3%
Contains more CopperCopper +8471.4%
Contains more ZincZinc +24900%
Contains more PhosphorusPhosphorus +32900%
Contains more ManganeseManganese +38900%
Contains more SeleniumSelenium +52900%
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% 0.2% 0% 1.5% 4.8% 0.3% 0.78% 1.4% 0% 0% 0.75% 0.22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +24566.7%
Contains more Vitamin B2Vitamin B2 +1590.5%
Contains more Vitamin B3Vitamin B3 +51993.8%
Contains more Vitamin B5Vitamin B5 +8592.3%
Contains more Vitamin B6Vitamin B6 +22316.7%
Contains more FolateFolate +22600%
Contains more CholineCholine +13675%
Contains more Vitamin CVitamin C +178.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Lemonade DV% diff.
Vitamin E 35.17mg 0.01mg 234%
Copper 1.8mg 0.021mg 198%
Polyunsaturated fat 23.137g 0.013g 154%
Vitamin B1 1.48mg 0.006mg 123%
Vitamin B6 1.345mg 0.006mg 103%
Selenium 53µg 0.1µg 96%
Phosphorus 660mg 2mg 94%
Manganese 1.95mg 0.005mg 85%
Fats 51.46g 0.04g 79%
Magnesium 325mg 2mg 77%
Iron 5.25mg 0.16mg 64%
Folate 227µg 1µg 57%
Vitamin B3 8.335mg 0.016mg 52%
Monounsaturated fat 18.528g 0.002g 46%
Zinc 5mg 0.02mg 45%
Protein 20.78g 0.07g 41%
Fiber 8.6g 0g 34%
Calories 584kcal 40kcal 27%
Vitamin B2 0.355mg 0.021mg 26%
Vitamin B5 1.13mg 0.013mg 22%
Saturated fat 4.455g 0.006g 20%
Potassium 645mg 15mg 19%
Choline 55.1mg 0.4mg 10%
Calcium 78mg 4mg 7%
Vitamin C 1.4mg 3.9mg 3%
Carbs 20g 10.42g 3%
Net carbs 11.4g 10.42g N/A
Sugar 2.62g 9.98g N/A
Sodium 9mg 4mg 0%
Vitamin A 3µg 0µg 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
10% 89%
Protein: 0.07 g
Fats: 0.04 g
Carbs: 10.42 g
Water: 89.35 g
Other: 0.12 g
Contains more ProteinProtein +29585.7%
Contains more FatsFats +128550%
Contains more CarbsCarbs +91.9%
Contains more OtherOther +2425%
Contains more WaterWater +1789%

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
29% 10% 62%
Saturated fat: Sat. Fat 0.006 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.013 g
Contains more Mono. FatMonounsaturated fat +926300%
Contains more Poly. FatPolyunsaturated fat +177876.9%
Contains less Sat. FatSaturated fat -99.9%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Lemonade
Lemonade vs Lemon
Lemon
Lemonade
Lemonade vs Juice
Juice
Lemonade
Lemonade vs Water
Water

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. Lemonade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173217/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.