Sunflower seeds vs. McDonald's Big Mac — In-Depth Nutrition Comparison
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Summary of differences between sunflower seeds and mcDonald's Big Mac
- Sunflower seeds have more copper, vitamin B1, phosphorus, manganese, magnesium, folate, iron, vitamin B3, and zinc; however, mcDonald's Big Mac is higher in vitamin B12.
- Sunflower seeds cover your daily need for copper, 189% more than mcDonald's Big Mac.
- Sunflower seeds have 16 times more magnesium than mcDonald's Big Mac. While sunflower seeds have 325mg of magnesium, mcDonald's Big Mac has only 20mg.
- The glycemic index of mcDonald's Big Mac is higher.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and McDONALD'S, BIG MAC.
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.
| Contains more MagnesiumMagnesium | +1525% |
| Contains more PotassiumPotassium | +256.4% |
| Contains more IronIron | +162.5% |
| Contains more CopperCopper | +1736.7% |
| Contains more ZincZinc | +161.8% |
| Contains more PhosphorusPhosphorus | +441% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +846.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +48.7% |
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.
| Contains more Vitamin CVitamin C | +250% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +740.9% |
| Contains more Vitamin B2Vitamin B2 | +69.9% |
| Contains more Vitamin B3Vitamin B3 | +146.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +393.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.098mg | 189% |
| Polyunsaturated fat | 23.137g | 0.306g | 152% |
| Vitamin B1 | 1.48mg | 0.176mg | 109% |
| Vitamin B6 | 1.345mg | 103% | |
| Selenium | 53µg | 96% | |
| Phosphorus | 660mg | 122mg | 77% |
| Manganese | 1.95mg | 0.206mg | 76% |
| Magnesium | 325mg | 20mg | 73% |
| Fats | 51.46g | 14.96g | 56% |
| Folate | 227µg | 46µg | 45% |
| Iron | 5.25mg | 2mg | 41% |
| Monounsaturated fat | 18.528g | 3.474g | 38% |
| Vitamin B12 | 0µg | 0.88µg | 37% |
| Vitamin B3 | 8.335mg | 3.384mg | 31% |
| Fiber | 8.6g | 1.6g | 28% |
| Zinc | 5mg | 1.91mg | 28% |
| Vitamin B5 | 1.13mg | 23% | |
| Sodium | 9mg | 460mg | 20% |
| Protein | 20.78g | 11.82g | 18% |
| Calories | 584kcal | 257kcal | 16% |
| Potassium | 645mg | 181mg | 14% |
| Cholesterol | 0mg | 36mg | 12% |
| Vitamin B2 | 0.355mg | 0.209mg | 11% |
| Choline | 55.1mg | 10% | |
| Calcium | 78mg | 116mg | 4% |
| Saturated fat | 4.455g | 3.803g | 3% |
| Fructose | 1.69g | 2% | |
| Vitamin C | 1.4mg | 0.4mg | 1% |
| Carbs | 20g | 20.08g | 0% |
| Net carbs | 11.4g | 18.48g | N/A |
| Sugar | 2.62g | 3.97g | N/A |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.588g | N/A | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
11.82 g
Fats:
14.96 g
Carbs:
20.08 g
Water:
51.3 g
Other:
1.84 g
| Contains more ProteinProtein | +75.8% |
| Contains more FatsFats | +244% |
| Contains more OtherOther | +64.7% |
| Contains more WaterWater | +984.6% |
~equal in
Carbs
~20.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
Saturated fat:
Sat. Fat
3.803 g
Monounsaturated fat:
Mono. Fat
3.474 g
Polyunsaturated fat:
Poly. Fat
0.306 g
| Contains more Mono. FatMonounsaturated fat | +433.3% |
| Contains more Poly. FatPolyunsaturated fat | +7461.1% |
| Contains less Sat. FatSaturated fat | -14.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.46 g
Glucose:
1.04 g
Fructose:
1.69 g
Lactose:
0.32 g
Maltose:
0.49 g
Galactose:
0 g
| Contains more SucroseSucrose | +443.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Galactose
~0g
