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Sunflower seeds vs. Mandarin orange — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and mandarin oranges

  • Sunflower seeds are richer than mandarin oranges in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Daily need coverage for vitamin E for sunflower seeds is 233% higher.
  • Sunflower seeds contain 530 times more selenium than mandarin oranges. Sunflower seeds contain 53µg of selenium, while mandarin oranges contain 0.1µg.
  • Sunflower seeds have a lower glycemic index than mandarin oranges.

Food types used in this article are Seeds, sunflower seed kernels, dried and Tangerines, (mandarin oranges), raw.

Infographic

Sunflower seeds vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +288.6%
Contains more IronIron +3400%
Contains more CopperCopper +4185.7%
Contains more ZincZinc +7042.9%
Contains more PhosphorusPhosphorus +3200%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +52900%
Contains less SodiumSodium -77.8%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +17485%
Contains more Vitamin B1Vitamin B1 +2451.7%
Contains more Vitamin B2Vitamin B2 +886.1%
Contains more Vitamin B3Vitamin B3 +2116.8%
Contains more Vitamin B5Vitamin B5 +423.1%
Contains more Vitamin B6Vitamin B6 +1624.4%
Contains more FolateFolate +1318.8%
Contains more CholineCholine +440.2%
Contains more Vitamin CVitamin C +1807.1%
Contains more Vitamin AVitamin A +1033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +2465.4%
Contains more FatsFats +16500%
Contains more CarbsCarbs +49.9%
Contains more OtherOther +718.9%
Contains more WaterWater +1700.6%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +30780%
Contains more Poly. FatPolyunsaturated fat +35495.4%
Contains less Sat. FatSaturated fat -99.1%

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
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +142%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~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 Mandarin orange
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Mandarin orange DV% diff.
Vitamin E 35.17mg 0.2mg 233%
Copper 1.8mg 0.042mg 195%
Polyunsaturated fat 23.137g 0.065g 154%
Vitamin B1 1.48mg 0.058mg 119%
Vitamin B6 1.345mg 0.078mg 97%
Selenium 53µg 0.1µg 96%
Phosphorus 660mg 20mg 91%
Manganese 1.95mg 0.039mg 83%
Fats 51.46g 0.31g 79%
Magnesium 325mg 12mg 75%
Iron 5.25mg 0.15mg 64%
Folate 227µg 16µg 53%
Vitamin B3 8.335mg 0.376mg 50%
Monounsaturated fat 18.528g 0.06g 46%
Zinc 5mg 0.07mg 45%
Protein 20.78g 0.81g 40%
Vitamin C 1.4mg 26.7mg 28%
Calories 584kcal 53kcal 27%
Fiber 8.6g 1.8g 27%
Vitamin B2 0.355mg 0.036mg 25%
Saturated fat 4.455g 0.039g 20%
Vitamin B5 1.13mg 0.216mg 18%
Potassium 645mg 166mg 14%
Choline 55.1mg 10.2mg 8%
Calcium 78mg 37mg 4%
Vitamin A 3µg 34µg 3%
Fructose 2.4g 3%
Carbs 20g 13.34g 2%
Net carbs 11.4g 11.54g N/A
Sugar 2.62g 10.58g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.348mg 0.002mg 0%
Threonine 0.928mg 0.016mg 0%
Isoleucine 1.139mg 0.017mg 0%
Leucine 1.659mg 0.028mg 0%
Lysine 0.937mg 0.032mg 0%
Methionine 0.494mg 0.002mg 0%
Phenylalanine 1.169mg 0.018mg 0%
Valine 1.315mg 0.021mg 0%
Histidine 0.632mg 0.011mg 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 Mandarin orange
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
14%
Mandarin orange
Minerals Daily Need Coverage Score
207%
Sunflower seeds
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 7.96g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 27)
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 contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 4.416g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.2)
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.