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Sunflower seeds vs. Meatball — In-Depth Nutrition Comparison

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How are sunflower seeds and meatball different?

  • Sunflower seeds are richer in vitamin E, copper, selenium, vitamin B6, magnesium, vitamin B1, phosphorus, iron, and folate, while meatball is higher in vitamin B12.
  • Sunflower seeds cover your daily need for vitamin E, 223% more than meatball.
  • Sunflower seeds contain 66 times more selenium than meatball. Sunflower seeds contain 53µg of selenium, while meatball contains 0.8µg.
  • Sunflower seeds have a higher glycemic index (20) than meatball (0).

Seeds, sunflower seed kernels, dried and Meatballs, meatless types were used in this article.

Infographic

Sunflower seeds vs Meatball 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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Contains more MagnesiumMagnesium +1705.6%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +143.1%
Contains more CopperCopper +155%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +91.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +6525%

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% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1932.9%
Contains more Vitamin B1Vitamin B1 +57.8%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +233.4%
Contains more Vitamin B5Vitamin B5 +126%
Contains more Vitamin B6Vitamin B6 +572.5%
Contains more FolateFolate +191%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +60.4%
~equal in Vitamin D ~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
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Contains more FatsFats +471.8%
Contains more CarbsCarbs +150%
Contains more WaterWater +1126.2%
Contains more OtherOther +32%
~equal in Protein ~21g

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
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 g
Contains more Mono. FatMonounsaturated fat +746.8%
Contains more Poly. FatPolyunsaturated fat +395.9%
Contains less Sat. FatSaturated fat -68%

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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Meatball DV% diff.
Vitamin E 35.17mg 1.73mg 223%
Polyunsaturated fat 23.137g 4.666g 123%
Copper 1.8mg 0.706mg 122%
Selenium 53µg 0.8µg 95%
Vitamin B6 1.345mg 0.2mg 88%
Manganese 1.95mg 85%
Magnesium 325mg 18mg 73%
Fats 51.46g 9g 65%
Vitamin B12 0µg 1.5µg 63%
Phosphorus 660mg 344mg 45%
Vitamin B1 1.48mg 0.938mg 45%
Monounsaturated fat 18.528g 2.188g 41%
Iron 5.25mg 2.16mg 39%
Folate 227µg 78µg 37%
Vitamin B3 8.335mg 2.5mg 36%
Zinc 5mg 1.8mg 29%
Sodium 9mg 550mg 24%
Calories 584kcal 197kcal 19%
Fiber 8.6g 4.6g 16%
Saturated fat 4.455g 1.425g 14%
Potassium 645mg 180mg 14%
Vitamin B5 1.13mg 0.5mg 13%
Vitamin B2 0.355mg 0.213mg 11%
Choline 55.1mg 88.4mg 6%
Calcium 78mg 25mg 5%
Carbs 20g 8g 4%
Vitamin C 1.4mg 0mg 2%
Protein 20.78g 21g 0%
Net carbs 11.4g 3.4g N/A
Sugar 2.62g 1.25g N/A
Vitamin A 3µg 0µg 0%
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 0g N/A

Which food is preferable for your diet?

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

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
57%
Meatball
Minerals Daily Need Coverage Score
207%
Sunflower seeds
63%
Meatball

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 541mg)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Meatball
Meatball is lower in Sugar (difference - 1.37g)
Which food is lower in Saturated fat?
Meatball
Meatball is lower in Saturated fat (difference - 3.03g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 20)
Which food is cheaper?
Meatball
Meatball is cheaper (difference - $1.6)
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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.