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  6. Sunflower seeds vs. Lemongrass

Sunflower seeds vs. Lemongrass — In-Depth Nutrition Comparison

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How are sunflower seeds and lemongrass different?

  • Sunflower seeds are richer in copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, vitamin B3, and folate, while lemongrass is higher in manganese and iron.
  • Sunflower seeds cover your daily need for copper, 170% more than lemongrass.
  • Sunflower seeds contain 76 times more selenium than lemongrass. Sunflower seeds contain 53µg of selenium, while lemongrass contains 0.7µg.

Seeds, sunflower seed kernels, dried and Lemon grass (citronella), raw types were used in this article.

Infographic

Sunflower seeds vs Lemongrass 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Contains more MagnesiumMagnesium +441.7%
Contains more CalciumCalcium +20%
Contains more CopperCopper +576.7%
Contains more ZincZinc +124.2%
Contains more PhosphorusPhosphorus +553.5%
Contains more SeleniumSelenium +7471.4%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +55.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +167.9%

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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2176.9%
Contains more Vitamin B2Vitamin B2 +163%
Contains more Vitamin B3Vitamin B3 +657%
Contains more Vitamin B5Vitamin B5 +2160%
Contains more Vitamin B6Vitamin B6 +1581.3%
Contains more FolateFolate +202.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Lemongrass DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.266mg 170%
Polyunsaturated fat 23.137g 0.17g 153%
Manganese 1.95mg 5.224mg 142%
Vitamin B1 1.48mg 0.065mg 118%
Vitamin B6 1.345mg 0.08mg 97%
Selenium 53µg 0.7µg 95%
Phosphorus 660mg 101mg 80%
Fats 51.46g 0.49g 78%
Magnesium 325mg 60mg 63%
Monounsaturated fat 18.528g 0.054g 46%
Vitamin B3 8.335mg 1.101mg 45%
Folate 227µg 75µg 38%
Protein 20.78g 1.82g 38%
Iron 5.25mg 8.17mg 37%
Fiber 8.6g 34%
Zinc 5mg 2.23mg 25%
Calories 584kcal 99kcal 24%
Vitamin B5 1.13mg 0.05mg 22%
Saturated fat 4.455g 0.119g 20%
Vitamin B2 0.355mg 0.135mg 17%
Choline 55.1mg 10%
Potassium 645mg 723mg 2%
Carbs 20g 25.31g 2%
Vitamin C 1.4mg 2.6mg 1%
Calcium 78mg 65mg 1%
Net carbs 11.4g 25.31g N/A
Sugar 2.62g N/A
Sodium 9mg 6mg 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 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
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more ProteinProtein +1041.8%
Contains more FatsFats +10402%
Contains more OtherOther +68.3%
Contains more CarbsCarbs +26.6%
Contains more WaterWater +1392.2%

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
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains more Mono. FatMonounsaturated fat +34211.1%
Contains more Poly. FatPolyunsaturated fat +13510%
Contains less Sat. FatSaturated fat -97.3%

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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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.