Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Milk

Sunflower seeds vs. Milk — In-Depth Nutrition Comparison

Compare

How are sunflower seeds and milk different?

  • Sunflower seeds are higher than milk in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, iron, and folate.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than milk.
  • Sunflower seeds contain 650 times more manganese than milk. Sunflower seeds contain 1.95mg of manganese, while milk contains 0.003mg.
  • Milk has a higher glycemic index (31) than sunflower seeds (20).

Seeds, sunflower seed kernels, dried and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Sunflower seeds vs Milk 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%
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +2854.5%
Contains more PotassiumPotassium +330%
Contains more IronIron +17400%
Contains more CopperCopper +17900%
Contains more ZincZinc +1090.5%
Contains more PhosphorusPhosphorus +594.7%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +64900%
Contains more SeleniumSelenium +1506.1%
Contains more CalciumCalcium +60.3%

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%
Milk
Milk
4
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +91.9%
Contains more Vitamin B3Vitamin B3 +8862.4%
Contains more Vitamin B5Vitamin B5 +213%
Contains more Vitamin B6Vitamin B6 +3535.1%
Contains more FolateFolate +4440%
Contains more CholineCholine +211.3%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Milk DV% diff.
Vitamin E 35.17mg 0.01mg 234%
Copper 1.8mg 0.01mg 199%
Polyunsaturated fat 23.137g 0.035g 154%
Vitamin B1 1.48mg 0.02mg 122%
Vitamin B6 1.345mg 0.037mg 101%
Selenium 53µg 3.3µg 90%
Manganese 1.95mg 0.003mg 85%
Phosphorus 660mg 95mg 81%
Fats 51.46g 0.97g 78%
Magnesium 325mg 11mg 75%
Iron 5.25mg 0.03mg 65%
Folate 227µg 5µg 56%
Vitamin B3 8.335mg 0.093mg 52%
Monounsaturated fat 18.528g 0.277g 46%
Zinc 5mg 0.42mg 42%
Protein 20.78g 3.37g 35%
Fiber 8.6g 0g 34%
Calories 584kcal 42kcal 27%
Vitamin B12 0µg 0.47µg 20%
Saturated fat 4.455g 0.633g 17%
Potassium 645mg 150mg 15%
Vitamin B5 1.13mg 0.361mg 15%
Vitamin B2 0.355mg 0.185mg 13%
Choline 55.1mg 17.7mg 7%
Vitamin A 3µg 58µg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Calcium 78mg 125mg 5%
Carbs 20g 4.99g 5%
Cholesterol 0mg 5mg 2%
Sodium 9mg 44mg 2%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 4.99g N/A
Sugar 2.62g 5.2g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.348mg 0.043mg 0%
Threonine 0.928mg 0.143mg 0%
Isoleucine 1.139mg 0.174mg 0%
Leucine 1.659mg 0.319mg 0%
Lysine 0.937mg 0.282mg 0%
Methionine 0.494mg 0.088mg 0%
Phenylalanine 1.169mg 0.174mg 0%
Valine 1.315mg 0.22mg 0%
Histidine 0.632mg 0.101mg 0%
Omega-3 - EPA 0.014g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +516.6%
Contains more FatsFats +5205.2%
Contains more CarbsCarbs +300.8%
Contains more OtherOther +304%
Contains more WaterWater +1801.1%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +6588.8%
Contains more Poly. FatPolyunsaturated fat +66005.7%
Contains less Sat. FatSaturated fat -85.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Milk
Milk vs Powdered milk
Powdered milk
Milk
Milk vs Condensed milk
Condensed milk
Milk
Milk vs Chocolate milk
Chocolate milk

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.