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Sunflower seeds vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and corn raw

  • Corn raw has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than corn raw.
  • Sunflower seeds have 88 times more selenium than corn raw. While sunflower seeds have 53µg of selenium, corn raw has only 0.6µg.
  • The glycemic index of corn raw is higher.

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

Infographic

Sunflower seeds vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +778.4%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +138.9%
Contains more IronIron +909.6%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +987%
Contains more PhosphorusPhosphorus +641.6%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1096.3%
Contains more SeleniumSelenium +8733.3%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +50142.9%
Contains more Vitamin B1Vitamin B1 +854.8%
Contains more Vitamin B2Vitamin B2 +545.5%
Contains more Vitamin B3Vitamin B3 +370.9%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin B6Vitamin B6 +1346.2%
Contains more FolateFolate +440.5%
Contains more CholineCholine +139.6%
Contains more Vitamin CVitamin C +385.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +535.5%
Contains more FatsFats +3711.9%
Contains more OtherOther +381%
Contains more WaterWater +1507.8%
~equal in Carbs ~18.7g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +4188.9%
Contains more Poly. FatPolyunsaturated fat +4650.9%
Contains less Sat. FatSaturated fat -92.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +180.9%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Corn raw
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 seeds Corn raw DV% diff.
Vitamin E 35.17mg 0.07mg 234%
Copper 1.8mg 0.054mg 194%
Polyunsaturated fat 23.137g 0.487g 151%
Vitamin B1 1.48mg 0.155mg 110%
Vitamin B6 1.345mg 0.093mg 96%
Selenium 53µg 0.6µg 95%
Phosphorus 660mg 89mg 82%
Manganese 1.95mg 0.163mg 78%
Fats 51.46g 1.35g 77%
Magnesium 325mg 37mg 69%
Iron 5.25mg 0.52mg 59%
Folate 227µg 42µg 46%
Monounsaturated fat 18.528g 0.432g 45%
Zinc 5mg 0.46mg 41%
Vitamin B3 8.335mg 1.77mg 41%
Protein 20.78g 3.27g 35%
Fiber 8.6g 2g 26%
Calories 584kcal 86kcal 25%
Vitamin B2 0.355mg 0.055mg 23%
Saturated fat 4.455g 0.325g 19%
Potassium 645mg 270mg 11%
Vitamin B5 1.13mg 0.717mg 8%
Calcium 78mg 2mg 8%
Choline 55.1mg 23mg 6%
Vitamin C 1.4mg 6.8mg 6%
Fructose 1.94g 2%
Starch 5.7g 2%
Vitamin A 3µg 9µg 1%
Carbs 20g 18.7g 0%
Net carbs 11.4g 16.7g N/A
Sugar 2.62g 6.26g N/A
Sodium 9mg 15mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.348mg 0.023mg 0%
Threonine 0.928mg 0.129mg 0%
Isoleucine 1.139mg 0.129mg 0%
Leucine 1.659mg 0.348mg 0%
Lysine 0.937mg 0.137mg 0%
Methionine 0.494mg 0.067mg 0%
Phenylalanine 1.169mg 0.15mg 0%
Valine 1.315mg 0.185mg 0%
Histidine 0.632mg 0.089mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
146%
Sunflower seeds
17%
Corn raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 4.13g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn raw - 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.