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Sunflower seed vs Lentil - In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Lentil?

  • Lentil has less Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Magnesium, Phosphorus, Manganese, Vitamin B3, and Zinc than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 234% higher.
  • Sunflower seed has 19 times more Selenium than Lentil. Sunflower seed has 53µg of Selenium, while Lentil has 2.8µg.

We used Seeds, sunflower seed kernels, dried and Lentils, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Sunflower seed vs Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +310.5%
Contains more Iron +57.7%
Contains more Magnesium +802.8%
Contains more Phosphorus +266.7%
Contains more Potassium +74.8%
Contains more Zinc +293.7%
Contains more Copper +617.1%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +310.5%
Contains more Iron +57.7%
Contains more Magnesium +802.8%
Contains more Phosphorus +266.7%
Contains more Potassium +74.8%
Contains more Zinc +293.7%
Contains more Copper +617.1%
Contains less Sodium -77.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Lentil
Contains more Vitamin A +525%
Contains more Vitamin E +31872.7%
Contains more Vitamin B1 +775.7%
Contains more Vitamin B2 +386.3%
Contains more Vitamin B3 +686.3%
Contains more Vitamin B5 +77.1%
Contains more Vitamin B6 +655.6%
Contains more Folate +25.4%
Contains more Vitamin K +∞%
Equal in Vitamin C - 1.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +525%
Contains more Vitamin E +31872.7%
Contains more Vitamin B1 +775.7%
Contains more Vitamin B2 +386.3%
Contains more Vitamin B3 +686.3%
Contains more Vitamin B5 +77.1%
Contains more Vitamin B6 +655.6%
Contains more Folate +25.4%
Contains more Vitamin K +∞%
Equal in Vitamin C - 1.5

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Lentil
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Lentil Opinion
Net carbs 11.4g 12.23g Lentil
Protein 20.78g 9.02g Sunflower seed
Fats 51.46g 0.38g Sunflower seed
Carbs 20g 20.13g Lentil
Calories 584kcal 116kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 1.8g Lentil
Fiber 8.6g 7.9g Sunflower seed
Calcium 78mg 19mg Sunflower seed
Iron 5.25mg 3.33mg Sunflower seed
Magnesium 325mg 36mg Sunflower seed
Phosphorus 660mg 180mg Sunflower seed
Potassium 645mg 369mg Sunflower seed
Sodium 9mg 2mg Lentil
Zinc 5mg 1.27mg Sunflower seed
Copper 1.8mg 0.251mg Sunflower seed
Vitamin A 50IU 8IU Sunflower seed
Vitamin E 35.17mg 0.11mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 1.5mg Lentil
Vitamin B1 1.48mg 0.169mg Sunflower seed
Vitamin B2 0.355mg 0.073mg Sunflower seed
Vitamin B3 8.335mg 1.06mg Sunflower seed
Vitamin B5 1.13mg 0.638mg Sunflower seed
Vitamin B6 1.345mg 0.178mg Sunflower seed
Folate 227µg 181µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.7µg Lentil
Tryptophan 0.348mg 0.081mg Sunflower seed
Threonine 0.928mg 0.323mg Sunflower seed
Isoleucine 1.139mg 0.39mg Sunflower seed
Leucine 1.659mg 0.654mg Sunflower seed
Lysine 0.937mg 0.63mg Sunflower seed
Methionine 0.494mg 0.077mg Sunflower seed
Phenylalanine 1.169mg 0.445mg Sunflower seed
Valine 1.315mg 0.448mg Sunflower seed
Histidine 0.632mg 0.254mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.053g Lentil
Monounsaturated Fat 18.528g 0.064g Sunflower seed
Polyunsaturated fat 23.137g 0.175g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
26
Lentil
Mineral Summary Score
191
Sunflower seed
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
54%
Lentil
Carbohydrates
20%
Sunflower seed
20%
Lentil
Fats
238%
Sunflower seed
2%
Lentil

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 4.402g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.