Sunflower seeds vs. Longan — In-Depth Nutrition Comparison
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How are sunflower seeds and longan different?
- Sunflower seeds are richer in copper, vitamin B1, phosphorus, manganese, magnesium, iron, vitamin B3, zinc, and fiber, while longan is higher in vitamin C.
- Sunflower seeds cover your daily need for copper, 181% more than longan.
- Sunflower seeds contain 100 times more zinc than longan. Sunflower seeds contain 5mg of zinc, while longan contains 0.05mg.
- Longan has a higher glycemic index (45) than sunflower seeds (20).
Seeds, sunflower seed kernels, dried and Longans, raw types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +3150% |
| Contains more CalciumCalcium | +7700% |
| Contains more PotassiumPotassium | +142.5% |
| Contains more IronIron | +3938.5% |
| Contains more CopperCopper | +965.1% |
| Contains more ZincZinc | +9900% |
| Contains more PhosphorusPhosphorus | +3042.9% |
| Contains more ManganeseManganese | +3650% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4674.2% |
| Contains more Vitamin B2Vitamin B2 | +153.6% |
| Contains more Vitamin B3Vitamin B3 | +2678.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +5900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.169mg | 181% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 0.031mg | 121% |
| Vitamin B6 | 1.345mg | 103% | |
| Selenium | 53µg | 96% | |
| Vitamin C | 1.4mg | 84mg | 92% |
| Phosphorus | 660mg | 21mg | 91% |
| Manganese | 1.95mg | 0.052mg | 83% |
| Fats | 51.46g | 0.1g | 79% |
| Magnesium | 325mg | 10mg | 75% |
| Iron | 5.25mg | 0.13mg | 64% |
| Folate | 227µg | 57% | |
| Vitamin B3 | 8.335mg | 0.3mg | 50% |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 5mg | 0.05mg | 45% |
| Protein | 20.78g | 1.31g | 39% |
| Fiber | 8.6g | 1.1g | 30% |
| Calories | 584kcal | 60kcal | 26% |
| Vitamin B5 | 1.13mg | 23% | |
| Saturated fat | 4.455g | 20% | |
| Vitamin B2 | 0.355mg | 0.14mg | 17% |
| Potassium | 645mg | 266mg | 11% |
| Choline | 55.1mg | 10% | |
| Calcium | 78mg | 1mg | 8% |
| Carbs | 20g | 15.14g | 2% |
| Net carbs | 11.4g | 14.04g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 0mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0.034mg | 0% |
| Isoleucine | 1.139mg | 0.026mg | 0% |
| Leucine | 1.659mg | 0.054mg | 0% |
| Lysine | 0.937mg | 0.046mg | 0% |
| Methionine | 0.494mg | 0.013mg | 0% |
| Phenylalanine | 1.169mg | 0.03mg | 0% |
| Valine | 1.315mg | 0.058mg | 0% |
| Histidine | 0.632mg | 0.012mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +1486.3% |
| Contains more FatsFats | +51360% |
| Contains more CarbsCarbs | +32.1% |
| Contains more OtherOther | +332.9% |
| Contains more WaterWater | +1649.5% |
