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  6. Sunflower seeds vs. Marshmallow

Sunflower seeds vs. Marshmallow — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and marshmallow

  • Marshmallow has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Sunflower seeds have 1480 times more vitamin B1 than marshmallow. Sunflower seeds have 1.48mg of vitamin B1, while marshmallow has 0.001mg.
  • Marshmallow has a higher glycemic index than sunflower seeds.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Candies, marshmallows.

Infographic

Sunflower seeds vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +16150%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +12800%
Contains more IronIron +2182.6%
Contains more CopperCopper +1755.7%
Contains more ZincZinc +12400%
Contains more PhosphorusPhosphorus +8150%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +24275%
Contains more SeleniumSelenium +3017.6%

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%
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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +147900%
Contains more Vitamin B2Vitamin B2 +35400%
Contains more Vitamin B3Vitamin B3 +10585.9%
Contains more Vitamin B5Vitamin B5 +22500%
Contains more Vitamin B6Vitamin B6 +44733.3%
Contains more FolateFolate +22600%
Contains more CholineCholine +55000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Marshmallow DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.097mg 189%
Polyunsaturated fat 23.137g 0.047g 154%
Vitamin B1 1.48mg 0.001mg 123%
Vitamin B6 1.345mg 0.003mg 103%
Selenium 53µg 1.7µg 93%
Phosphorus 660mg 8mg 93%
Manganese 1.95mg 0.008mg 84%
Fats 51.46g 0.2g 79%
Magnesium 325mg 2mg 77%
Iron 5.25mg 0.23mg 63%
Folate 227µg 1µg 57%
Vitamin B3 8.335mg 0.078mg 52%
Monounsaturated fat 18.528g 0.08g 46%
Zinc 5mg 0.04mg 45%
Protein 20.78g 1.8g 38%
Fiber 8.6g 0.1g 34%
Vitamin B2 0.355mg 0.001mg 27%
Vitamin B5 1.13mg 0.005mg 23%
Saturated fat 4.455g 0.056g 20%
Carbs 20g 81.3g 20%
Potassium 645mg 5mg 19%
Calories 584kcal 318kcal 13%
Choline 55.1mg 0.1mg 10%
Calcium 78mg 3mg 8%
Sodium 9mg 80mg 3%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 81.2g N/A
Sugar 2.62g 57.56g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0mg 0%
Threonine 0.928mg 0.035mg 0%
Isoleucine 1.139mg 0.028mg 0%
Leucine 1.659mg 0.066mg 0%
Lysine 0.937mg 0.077mg 0%
Methionine 0.494mg 0.015mg 0%
Phenylalanine 1.169mg 0.042mg 0%
Valine 1.315mg 0.05mg 0%
Histidine 0.632mg 0.017mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +1054.4%
Contains more FatsFats +25630%
Contains more OtherOther +910%
Contains more CarbsCarbs +306.5%
Contains more WaterWater +246.7%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +23060%
Contains more Poly. FatPolyunsaturated fat +49127.7%
Contains less Sat. FatSaturated fat -98.7%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.