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  6. Sunflower seeds vs. Milkshake

Sunflower seeds vs. Milkshake — In-Depth Nutrition Comparison

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What are the differences between sunflower seeds and milkshake?

  • Sunflower seeds are richer than milkshake in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Sunflower seeds have 139 times more manganese than milkshake. While sunflower seeds have 1.95mg of manganese, milkshake has only 0.014mg.

We used Seeds, sunflower seed kernels, dried and Milk shakes, thick vanilla types in this article.

Infographic

Sunflower seeds vs Milkshake 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 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more MagnesiumMagnesium +2608.3%
Contains more PotassiumPotassium +252.5%
Contains more IronIron +5150%
Contains more CopperCopper +3429.4%
Contains more ZincZinc +1182.1%
Contains more PhosphorusPhosphorus +473.9%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +13828.6%
Contains more SeleniumSelenium +2204.3%
Contains more CalciumCalcium +87.2%

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% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +70240%
Contains more Vitamin B1Vitamin B1 +4833.3%
Contains more Vitamin B2Vitamin B2 +82.1%
Contains more Vitamin B3Vitamin B3 +5608.9%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B6Vitamin B6 +3102.4%
Contains more FolateFolate +3142.9%
Contains more CholineCholine +285.3%
Contains more Vitamin AVitamin A +733.3%
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
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more ProteinProtein +438.3%
Contains more FatsFats +1598.3%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +233%
Contains more WaterWater +1474%

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
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +2017.5%
Contains more Poly. FatPolyunsaturated fat +20375.2%
Contains less Sat. FatSaturated fat -57.7%

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 Milkshake
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 Milkshake DV% diff.
Vitamin E 35.17mg 0.05mg 234%
Copper 1.8mg 0.051mg 194%
Polyunsaturated fat 23.137g 0.113g 153%
Vitamin B1 1.48mg 0.03mg 121%
Vitamin B6 1.345mg 0.042mg 100%
Selenium 53µg 2.3µg 92%
Manganese 1.95mg 0.014mg 84%
Phosphorus 660mg 115mg 78%
Magnesium 325mg 12mg 75%
Fats 51.46g 3.03g 75%
Iron 5.25mg 0.1mg 64%
Folate 227µg 7µg 55%
Vitamin B3 8.335mg 0.146mg 51%
Monounsaturated fat 18.528g 0.875g 44%
Zinc 5mg 0.39mg 42%
Protein 20.78g 3.86g 34%
Fiber 8.6g 0g 34%
Calories 584kcal 112kcal 24%
Vitamin B12 0µg 0.52µg 22%
Vitamin B5 1.13mg 0.368mg 15%
Potassium 645mg 183mg 14%
Vitamin B2 0.355mg 0.195mg 12%
Saturated fat 4.455g 1.886g 12%
Choline 55.1mg 14.3mg 7%
Calcium 78mg 146mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Sodium 9mg 95mg 4%
Cholesterol 0mg 12mg 4%
Vitamin C 1.4mg 0mg 2%
Vitamin A 3µg 25µg 2%
Carbs 20g 17.75g 1%
Net carbs 11.4g 17.75g N/A
Sugar 2.62g 17.75g N/A
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.348mg 0.054mg 0%
Threonine 0.928mg 0.174mg 0%
Isoleucine 1.139mg 0.234mg 0%
Leucine 1.659mg 0.378mg 0%
Lysine 0.937mg 0.306mg 0%
Methionine 0.494mg 0.097mg 0%
Phenylalanine 1.169mg 0.186mg 0%
Valine 1.315mg 0.258mg 0%
Histidine 0.632mg 0.105mg 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 Milkshake
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%
Milkshake
Minerals Daily Need Coverage Score
207%
Sunflower seeds
18%
Milkshake

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 15.13g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 86mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 7)
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?
Milkshake
Milkshake is lower in Saturated fat (difference - 2.569g)
Which food is cheaper?
Milkshake
Milkshake is cheaper (difference - $1.6)

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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.