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Sunflower seeds vs. Oyster breaded and fried — In-Depth Nutrition Comparison

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The main differences between sunflower seeds and oyster breaded and fried

  • Sunflower seeds are richer in vitamin B1, vitamin B6, phosphorus, magnesium, manganese, folate, and vitamin B3, yet oyster breaded and fried is richer in zinc, vitamin B12, and copper.
  • Daily need coverage for zinc for oyster breaded and fried is 747% higher.
  • Sunflower seeds contain 21 times more vitamin B6 than oyster breaded and fried. Sunflower seeds contain 1.345mg of vitamin B6, while oyster breaded and fried contains 0.064mg.
  • Oyster breaded and fried has a lower glycemic index than sunflower seeds.

Food types used in this article are Seeds, sunflower seed kernels, dried and Mollusks, oyster, eastern, cooked, breaded, and fried.

Infographic

Sunflower seeds vs Oyster breaded and fried infographic
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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.
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 41% 19% 22% 261% 1431% 2376% 68% 54% 64% 363%
Contains more MagnesiumMagnesium +460.3%
Contains more CalciumCalcium +25.8%
Contains more PotassiumPotassium +164.3%
Contains more PhosphorusPhosphorus +315.1%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +298%
Contains more IronIron +32.4%
Contains more CopperCopper +138.6%
Contains more ZincZinc +1642.6%
Contains more SeleniumSelenium +25.5%

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 13% 30% 0% 0% 38% 47% 31% 16% 15% 1954% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +886.7%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B3Vitamin B3 +405.2%
Contains more Vitamin B5Vitamin B5 +318.5%
Contains more Vitamin B6Vitamin B6 +2001.6%
Contains more FolateFolate +632.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +171.4%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Oyster breaded and fried DV% diff.
Zinc 5mg 87.13mg 747%
Vitamin B12 0µg 15.63µg 651%
Copper 1.8mg 4.294mg 277%
Vitamin E 35.17mg 234%
Polyunsaturated fat 23.137g 3.313g 132%
Vitamin B1 1.48mg 0.15mg 111%
Vitamin B6 1.345mg 0.064mg 99%
Phosphorus 660mg 159mg 72%
Magnesium 325mg 58mg 64%
Manganese 1.95mg 0.49mg 63%
Fats 51.46g 12.58g 60%
Folate 227µg 31µg 49%
Vitamin B3 8.335mg 1.65mg 42%
Monounsaturated fat 18.528g 4.702g 35%
Fiber 8.6g 34%
Selenium 53µg 66.5µg 25%
Cholesterol 0mg 71mg 24%
Protein 20.78g 8.77g 24%
Iron 5.25mg 6.95mg 21%
Calories 584kcal 199kcal 19%
Sodium 9mg 417mg 18%
Vitamin B5 1.13mg 0.27mg 17%
Vitamin B2 0.355mg 0.202mg 12%
Potassium 645mg 244mg 12%
Vitamin A 3µg 90µg 10%
Choline 55.1mg 10%
Saturated fat 4.455g 3.197g 6%
Carbs 20g 11.62g 3%
Vitamin C 1.4mg 3.8mg 3%
Calcium 78mg 62mg 2%
Net carbs 11.4g 11.62g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.105mg 0%
Threonine 0.928mg 0.365mg 0%
Isoleucine 1.139mg 0.396mg 0%
Leucine 1.659mg 0.638mg 0%
Lysine 0.937mg 0.582mg 0%
Methionine 0.494mg 0.199mg 0%
Phenylalanine 1.169mg 0.352mg 0%
Valine 1.315mg 0.409mg 0%
Histidine 0.632mg 0.175mg 0%
Omega-3 - EPA 0.014g 0.202g N/A
Omega-3 - DHA 0g 0.218g N/A
Omega-3 - DPA 0g 0.048g 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
9% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 g
Contains more ProteinProtein +136.9%
Contains more FatsFats +309.1%
Contains more CarbsCarbs +72.1%
Contains more OtherOther +31.2%
Contains more WaterWater +1268.3%

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
29% 42% 30%
Saturated fat: Sat. Fat 3.197 g
Monounsaturated fat: Mono. Fat 4.702 g
Polyunsaturated fat: Poly. Fat 3.313 g
Contains more Mono. FatMonounsaturated fat +294%
Contains more Poly. FatPolyunsaturated fat +598.4%
Contains less Sat. FatSaturated fat -28.2%

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. Oyster breaded and fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.