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Sunflower seeds vs. Marmalade — In-Depth Nutrition Comparison

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How are sunflower seeds and marmalade different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than marmalade.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds contain 296 times more vitamin B1 than marmalade. While sunflower seeds contain 1.48mg of vitamin B1, marmalade contains only 0.005mg.
  • Sunflower seeds have a lower glycemic index (20) than marmalade (43).

Seeds, sunflower seed kernels, dried and Marmalade, orange are the varieties used in this article.

Infographic

Sunflower seeds vs Marmalade infographic
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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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +16150%
Contains more CalciumCalcium +105.3%
Contains more PotassiumPotassium +1643.2%
Contains more IronIron +3400%
Contains more CopperCopper +1900%
Contains more ZincZinc +12400%
Contains more PhosphorusPhosphorus +16400%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +9650%
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin EVitamin E +58516.7%
Contains more Vitamin B1Vitamin B1 +29500%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +15928.8%
Contains more Vitamin B5Vitamin B5 +7433.3%
Contains more Vitamin B6Vitamin B6 +6978.9%
Contains more FolateFolate +2422.2%
Contains more CholineCholine +1736.7%
Contains more Vitamin CVitamin C +242.9%
~equal in Vitamin A ~3µg
~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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +6826.7%
Contains more FatsFats +∞%
Contains more OtherOther +1415%
Contains more CarbsCarbs +231.5%
Contains more WaterWater +601.9%

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 Marmalade
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Marmalade DV% diff.
Vitamin E 35.17mg 0.06mg 234%
Copper 1.8mg 0.09mg 190%
Polyunsaturated fat 23.137g 0g 154%
Vitamin B1 1.48mg 0.005mg 123%
Vitamin B6 1.345mg 0.019mg 102%
Selenium 53µg 0.6µg 95%
Phosphorus 660mg 4mg 94%
Manganese 1.95mg 0.02mg 84%
Fats 51.46g 0g 79%
Magnesium 325mg 2mg 77%
Iron 5.25mg 0.15mg 64%
Folate 227µg 9µg 55%
Vitamin B3 8.335mg 0.052mg 52%
Monounsaturated fat 18.528g 0g 46%
Zinc 5mg 0.04mg 45%
Protein 20.78g 0.3g 41%
Fiber 8.6g 0.7g 32%
Vitamin B2 0.355mg 0.025mg 25%
Vitamin B5 1.13mg 0.015mg 22%
Saturated fat 4.455g 0g 20%
Potassium 645mg 37mg 18%
Calories 584kcal 246kcal 17%
Carbs 20g 66.3g 15%
Choline 55.1mg 3mg 9%
Calcium 78mg 38mg 4%
Vitamin C 1.4mg 4.8mg 4%
Sodium 9mg 56mg 2%
Net carbs 11.4g 65.6g N/A
Sugar 2.62g 60g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.348mg 0.003mg 0%
Threonine 0.928mg 0.005mg 0%
Isoleucine 1.139mg 0.008mg 0%
Leucine 1.659mg 0.007mg 0%
Lysine 0.937mg 0.015mg 0%
Methionine 0.494mg 0.006mg 0%
Phenylalanine 1.169mg 0.01mg 0%
Valine 1.315mg 0.013mg 0%
Histidine 0.632mg 0.006mg 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 Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
207%
Sunflower seeds
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 57.38g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 23)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.6)
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?
Marmalade
Marmalade is lower in Saturated fat (difference - 4.455g)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.