Sunflower seed vs. Merlot — In-Depth Nutrition Comparison
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How are Sunflower seed and Merlot different?
- Sunflower seed is higher than Merlot in Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, Folate, and Vitamin B3.
- Sunflower seed covers your daily need of Copper 199% more than Merlot.
- Sunflower seed contains 296 times more Vitamin B1 than Merlot. Sunflower seed contains 1.48mg of Vitamin B1, while Merlot contains 0.005mg.
Seeds, sunflower seed kernels, dried and Alcoholic Beverage, wine, table, red, Merlot types were used in this article.
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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
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Calcium
+875%
Contains
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Iron
+1041.3%
Contains
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Magnesium
+2608.3%
Contains
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Phosphorus
+2769.6%
Contains
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Potassium
+407.9%
Contains
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Zinc
+3471.4%
Contains
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Copper
+16263.6%
Contains
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Manganese
+1377.3%
Contains
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Selenium
+26400%
Contains
less
Sodium
-55.6%
Contains
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Calcium
+875%
Contains
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Iron
+1041.3%
Contains
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Magnesium
+2608.3%
Contains
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Phosphorus
+2769.6%
Contains
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Potassium
+407.9%
Contains
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Zinc
+3471.4%
Contains
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Copper
+16263.6%
Contains
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Manganese
+1377.3%
Contains
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Selenium
+26400%
Contains
less
Sodium
-55.6%
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.
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+29500%
Contains
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Vitamin B2
+1045.2%
Contains
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Vitamin B3
+3621%
Contains
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Vitamin B5
+3666.7%
Contains
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Vitamin B6
+2259.6%
Contains
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Folate
+22600%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+29500%
Contains
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Vitamin B2
+1045.2%
Contains
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Vitamin B3
+3621%
Contains
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Vitamin B5
+3666.7%
Contains
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Vitamin B6
+2259.6%
Contains
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Folate
+22600%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+29585.7%
Contains
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Fats
+∞%
Contains
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Carbs
+696.8%
Contains
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Water
+1730.7%
Contains
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Other
+257.4%
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
0.07 g
Fats:
0 g
Carbs:
2.51 g
Water:
86.59 g
Other:
10.83 g
Contains
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Protein
+29585.7%
Contains
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Fats
+∞%
Contains
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Carbs
+696.8%
Contains
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Water
+1730.7%
Contains
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Other
+257.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 2.51g |
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| Protein | 20.78g | 0.07g |
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| Fats | 51.46g | 0g |
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| Carbs | 20g | 2.51g |
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| Calories | 584kcal | 83kcal |
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| Sugar | 2.62g | 0.62g |
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| Fiber | 8.6g | 0g |
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| Calcium | 78mg | 8mg |
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| Iron | 5.25mg | 0.46mg |
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| Magnesium | 325mg | 12mg |
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| Phosphorus | 660mg | 23mg |
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| Potassium | 645mg | 127mg |
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| Sodium | 9mg | 4mg |
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| Zinc | 5mg | 0.14mg |
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| Copper | 1.8mg | 0.011mg |
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| Manganese | 1.95mg | 0.132mg |
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| Selenium | 53µg | 0.2µg |
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| Vitamin A | 50IU |
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| Vitamin A RAE | 3µg |
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| Vitamin E | 35.17mg |
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| Vitamin C | 1.4mg | 0mg |
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| Vitamin B1 | 1.48mg | 0.005mg |
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| Vitamin B2 | 0.355mg | 0.031mg |
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| Vitamin B3 | 8.335mg | 0.224mg |
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| Vitamin B5 | 1.13mg | 0.03mg |
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| Vitamin B6 | 1.345mg | 0.057mg |
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| Folate | 227µg | 1µg |
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| Tryptophan | 0.348mg |
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| Threonine | 0.928mg |
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| Isoleucine | 1.139mg |
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| Leucine | 1.659mg |
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| Lysine | 0.937mg |
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| Methionine | 0.494mg |
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| Phenylalanine | 1.169mg |
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| Valine | 1.315mg |
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| Histidine | 0.632mg |
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| Saturated Fat | 4.455g |
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| Omega-3 - EPA | 0.014g |
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| Monounsaturated Fat | 18.528g |
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| Polyunsaturated fat | 23.137g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
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
156%
2%
Minerals Daily Need Coverage Score
207%
8%
Comparison summary
Which food is richer in minerals?
Sunflower seed is relatively richer in minerals
Which food is cheaper?
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Merlot is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Merlot contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Merlot is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Merlot is lower in Saturated Fat (difference - 4.455g)
Which food is lower in glycemic index?
Merlot is lower in glycemic index (difference - 5)