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Sunflower seed vs Maize - In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Maize

  • Maize has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate than Sunflower seed.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Maize.
  • Sunflower seed has 88 times more Selenium than Maize. While Sunflower seed has 53µg of Selenium, Maize has only 0.6µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Corn, sweet, yellow, raw.

Infographic

Sunflower seed vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +3800%
Contains more Iron +909.6%
Contains more Magnesium +778.4%
Contains more Phosphorus +641.6%
Contains more Potassium +138.9%
Contains less Sodium -40%
Contains more Zinc +987%
Contains more Copper +3233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +3800%
Contains more Iron +909.6%
Contains more Magnesium +778.4%
Contains more Phosphorus +641.6%
Contains more Potassium +138.9%
Contains less Sodium -40%
Contains more Zinc +987%
Contains more Copper +3233.3%

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
:
3
Maize
Contains more Vitamin E +50142.9%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +370.9%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +1346.2%
Contains more Folate +440.5%
Contains more Vitamin A +274%
Contains more Vitamin C +385.7%
Contains more Vitamin K +∞%
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +50142.9%
Contains more Vitamin B1 +854.8%
Contains more Vitamin B2 +545.5%
Contains more Vitamin B3 +370.9%
Contains more Vitamin B5 +57.6%
Contains more Vitamin B6 +1346.2%
Contains more Folate +440.5%
Contains more Vitamin A +274%
Contains more Vitamin C +385.7%
Contains more Vitamin K +∞%

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 Maize
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Maize Opinion
Net carbs 11.4g 16.7g Maize
Protein 20.78g 3.27g Sunflower seed
Fats 51.46g 1.35g Sunflower seed
Carbs 20g 18.7g Sunflower seed
Calories 584kcal 86kcal Sunflower seed
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 2.62g 6.26g Sunflower seed
Fiber 8.6g 2g Sunflower seed
Calcium 78mg 2mg Sunflower seed
Iron 5.25mg 0.52mg Sunflower seed
Magnesium 325mg 37mg Sunflower seed
Phosphorus 660mg 89mg Sunflower seed
Potassium 645mg 270mg Sunflower seed
Sodium 9mg 15mg Sunflower seed
Zinc 5mg 0.46mg Sunflower seed
Copper 1.8mg 0.054mg Sunflower seed
Vitamin A 50IU 187IU Maize
Vitamin E 35.17mg 0.07mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 6.8mg Maize
Vitamin B1 1.48mg 0.155mg Sunflower seed
Vitamin B2 0.355mg 0.055mg Sunflower seed
Vitamin B3 8.335mg 1.77mg Sunflower seed
Vitamin B5 1.13mg 0.717mg Sunflower seed
Vitamin B6 1.345mg 0.093mg Sunflower seed
Folate 227µg 42µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.3µg Maize
Tryptophan 0.348mg 0.023mg Sunflower seed
Threonine 0.928mg 0.129mg Sunflower seed
Isoleucine 1.139mg 0.129mg Sunflower seed
Leucine 1.659mg 0.348mg Sunflower seed
Lysine 0.937mg 0.137mg Sunflower seed
Methionine 0.494mg 0.067mg Sunflower seed
Phenylalanine 1.169mg 0.15mg Sunflower seed
Valine 1.315mg 0.185mg Sunflower seed
Histidine 0.632mg 0.089mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.325g Maize
Monounsaturated Fat 18.528g 0.432g Sunflower seed
Polyunsaturated fat 23.137g 0.487g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Maize
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
18
Maize
Mineral Summary Score
191
Sunflower seed
18
Maize

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
20%
Maize
Carbohydrates
20%
Sunflower seed
19%
Maize
Fats
238%
Sunflower seed
6%
Maize

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 4.13g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $0.4)
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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.