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  6. Sunflower seeds vs. Malt

Sunflower seeds vs. Malt — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and malt

  • Sunflower seeds are richer than malt in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds contain 49 times more copper than malt. Sunflower seeds contain 1.8mg of copper, while malt contains 0.037mg.
  • Sunflower seeds have a lower glycemic index than malt.

Food types used in this article are Seeds, sunflower seed kernels, dried and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.

Infographic

Sunflower seeds vs Malt 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%
Malt
Malt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +2066.7%
Contains more PotassiumPotassium +275%
Contains more IronIron +2400%
Contains more CopperCopper +4764.9%
Contains more ZincZinc +1119.5%
Contains more PhosphorusPhosphorus +625.3%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +2337.5%
Contains more SeleniumSelenium +881.5%
Contains more CalciumCalcium +25.6%

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%
Malt
Malt
3
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin EVitamin E +58516.7%
Contains more Vitamin B1Vitamin B1 +2640.7%
Contains more Vitamin B2Vitamin B2 +92.9%
Contains more Vitamin B3Vitamin B3 +3118.1%
Contains more Vitamin B5Vitamin B5 +219.2%
Contains more Vitamin B6Vitamin B6 +2823.9%
Contains more FolateFolate +2422.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg

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
Malt
Malt
1
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more ProteinProtein +516.6%
Contains more FatsFats +1464.1%
Contains more CarbsCarbs +78.6%
Contains more OtherOther +278.8%
Contains more WaterWater +1619.7%

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
Malt
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains more Mono. FatMonounsaturated fat +2140.4%
Contains more Poly. FatPolyunsaturated fat +11023.6%
Contains less Sat. FatSaturated fat -57.7%

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 Malt
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Malt DV% diff.
Vitamin E 35.17mg 0.06mg 234%
Copper 1.8mg 0.037mg 196%
Polyunsaturated fat 23.137g 0.208g 153%
Vitamin B1 1.48mg 0.054mg 119%
Vitamin B6 1.345mg 0.046mg 100%
Selenium 53µg 5.4µg 87%
Manganese 1.95mg 0.08mg 81%
Phosphorus 660mg 91mg 81%
Fats 51.46g 3.29g 74%
Magnesium 325mg 15mg 74%
Iron 5.25mg 0.21mg 63%
Folate 227µg 9µg 55%
Vitamin B3 8.335mg 0.259mg 50%
Monounsaturated fat 18.528g 0.827g 44%
Zinc 5mg 0.41mg 42%
Protein 20.78g 3.37g 35%
Fiber 8.6g 0.5g 32%
Calories 584kcal 85kcal 25%
Vitamin B12 0µg 0.42µg 18%
Vitamin B5 1.13mg 0.354mg 16%
Potassium 645mg 172mg 14%
Vitamin B2 0.355mg 0.184mg 13%
Saturated fat 4.455g 1.883g 12%
Choline 55.1mg 10%
Vitamin A 3µg 26µg 3%
Cholesterol 0mg 10mg 3%
Carbs 20g 11.2g 3%
Calcium 78mg 98mg 2%
Sodium 9mg 60mg 2%
Caffeine 0mg 3mg 1%
Vitamin C 1.4mg 0.1mg 1%
Net carbs 11.4g 10.7g N/A
Sugar 2.62g 6.68g N/A
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.348mg 0.074mg 0%
Threonine 0.928mg 0.143mg 0%
Isoleucine 1.139mg 0.165mg 0%
Leucine 1.659mg 0.268mg 0%
Lysine 0.937mg 0.142mg 0%
Methionine 0.494mg 0.074mg 0%
Phenylalanine 1.169mg 0.15mg 0%
Valine 1.315mg 0.193mg 0%
Histidine 0.632mg 0.077mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

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

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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
13%
Malt
Minerals Daily Need Coverage Score
207%
Sunflower seeds
17%
Malt

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 4.06g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 39)
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?
Malt
Malt is lower in Saturated fat (difference - 2.572g)
Which food is cheaper?
Malt
Malt is cheaper (difference - $0.6)

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.