Sunflower seeds vs. Corn — In-Depth Nutrition Comparison
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The main differences between sunflower seeds and corn
- Sunflower seeds are richer than corn in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, and folate.
- Daily need coverage for vitamin E for sunflower seeds is 234% higher.
- Sunflower seeds contain 265 times more selenium than corn. Sunflower seeds contain 53µg of selenium, while corn contains 0.2µg.
- Sunflower seeds have a lower glycemic index than corn.
Food types used in this article are Seeds, sunflower seed kernels, dried and Corn, sweet, yellow, cooked, boiled, drained, without salt.
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 | +1150% |
| Contains more CalciumCalcium | +2500% |
| Contains more PotassiumPotassium | +195.9% |
| Contains more IronIron | +1066.7% |
| Contains more CopperCopper | +3573.5% |
| Contains more ZincZinc | +706.5% |
| Contains more PhosphorusPhosphorus | +757.1% |
| Contains more ManganeseManganese | +1067.7% |
| Contains more SeleniumSelenium | +26400% |
| Contains less SodiumSodium | -88.9% |
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.
| Contains more Vitamin EVitamin E | +38977.8% |
| Contains more Vitamin B1Vitamin B1 | +1491.4% |
| Contains more Vitamin B2Vitamin B2 | +522.8% |
| Contains more Vitamin B3Vitamin B3 | +395.2% |
| Contains more Vitamin B5Vitamin B5 | +42.7% |
| Contains more Vitamin B6Vitamin B6 | +867.6% |
| Contains more FolateFolate | +887% |
| Contains more CholineCholine | +89.3% |
| Contains more Vitamin CVitamin C | +292.9% |
| Contains more Vitamin AVitamin A | +333.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 0.09mg | 234% |
| Copper | 1.8mg | 0.049mg | 195% |
| Polyunsaturated fat | 23.137g | 0.603g | 150% |
| Vitamin B1 | 1.48mg | 0.093mg | 116% |
| Selenium | 53µg | 0.2µg | 96% |
| Vitamin B6 | 1.345mg | 0.139mg | 93% |
| Phosphorus | 660mg | 77mg | 83% |
| Manganese | 1.95mg | 0.167mg | 78% |
| Fats | 51.46g | 1.5g | 77% |
| Magnesium | 325mg | 26mg | 71% |
| Iron | 5.25mg | 0.45mg | 60% |
| Folate | 227µg | 23µg | 51% |
| Monounsaturated fat | 18.528g | 0.374g | 45% |
| Vitamin B3 | 8.335mg | 1.683mg | 42% |
| Zinc | 5mg | 0.62mg | 40% |
| Protein | 20.78g | 3.41g | 35% |
| Fiber | 8.6g | 2.4g | 25% |
| Calories | 584kcal | 96kcal | 24% |
| Vitamin B2 | 0.355mg | 0.057mg | 23% |
| Saturated fat | 4.455g | 0.197g | 19% |
| Potassium | 645mg | 218mg | 13% |
| Calcium | 78mg | 3mg | 8% |
| Vitamin B5 | 1.13mg | 0.792mg | 7% |
| Choline | 55.1mg | 29.1mg | 5% |
| Vitamin C | 1.4mg | 5.5mg | 5% |
| Starch | 7.17g | 3% | |
| Vitamin A | 3µg | 13µg | 1% |
| Fructose | 0.79g | 1% | |
| Net carbs | 11.4g | 18.58g | N/A |
| Carbs | 20g | 20.98g | 0% |
| Sugar | 2.62g | 4.54g | N/A |
| Sodium | 9mg | 1mg | 0% |
| Vitamin K | 0µg | 0.4µg | 0% |
| Tryptophan | 0.348mg | 0.023mg | 0% |
| Threonine | 0.928mg | 0.133mg | 0% |
| Isoleucine | 1.139mg | 0.133mg | 0% |
| Leucine | 1.659mg | 0.358mg | 0% |
| Lysine | 0.937mg | 0.141mg | 0% |
| Methionine | 0.494mg | 0.069mg | 0% |
| Phenylalanine | 1.169mg | 0.155mg | 0% |
| Valine | 1.315mg | 0.191mg | 0% |
| Histidine | 0.632mg | 0.091mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | 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:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
| Contains more ProteinProtein | +509.4% |
| Contains more FatsFats | +3330.7% |
| Contains more OtherOther | +332.9% |
| Contains more WaterWater | +1452% |
~equal in
Carbs
~20.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 g
| Contains more Mono. FatMonounsaturated fat | +4854% |
| Contains more Poly. FatPolyunsaturated fat | +3737% |
| Contains less Sat. FatSaturated fat | -95.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.17 g
Sucrose:
2.74 g
Glucose:
0.84 g
Fructose:
0.79 g
Lactose:
0 g
Maltose:
0.17 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~2.74g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
