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  6. Sunflower seed vs. Corn raw

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

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Summary of differences between Sunflower seed and Corn raw

  • Corn raw 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 Corn raw.
  • Sunflower seed has 88 times more Selenium than Corn raw. While Sunflower seed has 53µg of Selenium, Corn raw 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 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.
Sunflower seed
Sunflower seed
10
:
0
Corn raw
Corn raw
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%
Contains more Manganese +1096.3%
Contains more Selenium +8733.3%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
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%
Contains more Manganese +1096.3%
Contains more Selenium +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.
Sunflower seed
Sunflower seed
7
:
3
Corn raw
Corn raw
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 +∞%
Sunflower seed
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%
Corn raw
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Corn raw
Corn raw
Contains more Protein +535.5%
Contains more Fats +3711.9%
Contains more Other +381%
Contains more Water +1507.8%
Equal in Carbs - 18.7
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Corn raw
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 Protein +535.5%
Contains more Fats +3711.9%
Contains more Other +381%
Contains more Water +1507.8%
Equal in Carbs - 18.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +4188.9%
Contains more Polyunsaturated fat +4650.9%
Contains less Saturated Fat -92.7%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +4188.9%
Contains more Polyunsaturated fat +4650.9%
Contains less Saturated Fat -92.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
1
:
3
Corn raw
Corn raw
Contains more Sucrose +180.9%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn raw
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 Sucrose +180.9%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed 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 seed Corn raw Opinion
Net carbs 11.4g 16.7g Corn raw
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 5.7g Corn raw
Fructose 1.94g Corn raw
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
Manganese 1.95mg 0.163mg Sunflower seed
Selenium 53µg 0.6µg Sunflower seed
Vitamin A 50IU 187IU Corn raw
Vitamin A RAE 3µg 9µg Corn raw
Vitamin E 35.17mg 0.07mg Sunflower seed
Vitamin C 1.4mg 6.8mg Corn raw
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 K 0µg 0.3µg Corn raw
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
Saturated Fat 4.455g 0.325g Corn raw
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.432g Sunflower seed
Polyunsaturated fat 23.137g 0.487g Sunflower seed
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
156%
Sunflower seed
18%
Corn raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
17%
Corn raw

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?
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 seed - 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.