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  6. Sunflower seeds vs. Mulberry

Sunflower seeds vs. Mulberry — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and mulberries?

  • Mulberries have less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, vitamin B3, and zinc than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 229% higher.
  • Sunflower seeds have 88 times more selenium than mulberries. Sunflower seeds have 53µg of selenium, while mulberries have 0.6µg.

We used Seeds, sunflower seed kernels, dried and Mulberries, raw types in this comparison.

Infographic

Sunflower seeds vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +1705.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +232.5%
Contains more IronIron +183.8%
Contains more CopperCopper +2900%
Contains more ZincZinc +4066.7%
Contains more PhosphorusPhosphorus +1636.8%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +8733.3%

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%
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +3942.5%
Contains more Vitamin B1Vitamin B1 +5003.4%
Contains more Vitamin B2Vitamin B2 +251.5%
Contains more Vitamin B3Vitamin B3 +1244.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2590%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +348%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Mulberry DV% diff.
Vitamin E 35.17mg 0.87mg 229%
Copper 1.8mg 0.06mg 193%
Polyunsaturated fat 23.137g 0.207g 153%
Vitamin B1 1.48mg 0.029mg 121%
Vitamin B6 1.345mg 0.05mg 100%
Selenium 53µg 0.6µg 95%
Phosphorus 660mg 38mg 89%
Manganese 1.95mg 85%
Fats 51.46g 0.39g 79%
Magnesium 325mg 18mg 73%
Folate 227µg 6µg 55%
Vitamin B3 8.335mg 0.62mg 48%
Monounsaturated fat 18.528g 0.041g 46%
Zinc 5mg 0.12mg 44%
Iron 5.25mg 1.85mg 43%
Vitamin C 1.4mg 36.4mg 39%
Protein 20.78g 1.44g 39%
Fiber 8.6g 1.7g 28%
Calories 584kcal 43kcal 27%
Vitamin B5 1.13mg 23%
Vitamin B2 0.355mg 0.101mg 20%
Saturated fat 4.455g 0.027g 20%
Potassium 645mg 194mg 13%
Choline 55.1mg 12.3mg 8%
Vitamin K 0µg 7.8µg 7%
Calcium 78mg 39mg 4%
Carbs 20g 9.8g 3%
Net carbs 11.4g 8.1g N/A
Sugar 2.62g 8.1g N/A
Sodium 9mg 10mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +1343.1%
Contains more FatsFats +13094.9%
Contains more CarbsCarbs +104.1%
Contains more OtherOther +339.1%
Contains more WaterWater +1753.7%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +45090.2%
Contains more Poly. FatPolyunsaturated fat +11077.3%
Contains less Sat. FatSaturated fat -99.4%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.