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Sunflower seeds vs. Milk — In-Depth Nutrition Comparison

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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
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
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 +∞%

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
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
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
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

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

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

Which food is preferable for your diet?

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

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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
15%
Milk
Minerals Daily Need Coverage Score
207%
Sunflower seeds
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 3.822g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $1)

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.